Obesity, not only in the United States but worldwide, is on the rise. According to a new study, by the year 2045, 22% of people will be clinically obese. In the U.S., the focus on children is even more crucial as 18% of kids and teens, between the ages of 5-19, are already considered overweight according to the World Health Organization.

Here are a few tips for parents to help fight childhood obesity and keep your children healthy.

Pay attention to your lifestyle before children
Children born to parents that are obese tend to become obese as well. Develop healthy eating habits while pregnant to help embrace a healthier lifestyle when your child arrives.

Less screen time and more playtime
Get up and get moving! Along with increased heart benefits, a child that is on the move instead of sitting on the couch will be healthier and happier. Children who accumulate extra weight before the age of five may keep on the extra pounds into their teen years and adulthood.

Delay sugar
Do not allow children to consume too much sugar early in life. Opt for healthy treats such as fruits and veges, with the occasional cookie in between.

Make sure that kids get enough sleep
Sleep is germane to maintaining a healthy weight. In addition to diet and exercise, sleep can have a detrimental effect on a child’s weight. Children 13-17 should get 8-10 hours of sleep per day while children 3-5 need 10-13 hours per day.