Be Aware of Your Own BMI and Health Habits, as Paternal Obesity Can Be a Risk Factor for Child Obesity.

So apparently, my love of late-night snacks and my passionate avoidance of anything labeled 'cardio' could be setting my kid up for a lifelong romance with the snack drawer. Who knew that my dad bod was more than just a fashion statement? If you’ve ever hidden from your own scale or considered chasing your toddler as 'exercise,' this one’s for you. Let’s try to break the cycle—one less donut, one more laugh.

Kids are little sponges, soaking up not just what you say, but what you do—especially when it comes to eating and moving. When dads model healthy habits, it gives kids a blueprint for self-control, positive body image, and even better stress management. For you, getting active and eating well boosts mood, energy, and brainpower (yes, even after a night of zero sleep).

How to do it

Start with one small change. For example, swap soda for water or take a walk after dinner. Focusing on a single, manageable adjustment makes it easier to build momentum.

Announce your new habit out loud so your child knows you’re making an effort. This not only keeps you accountable, but your kid might want to join in!

Make it a family activity. Kids are much more likely to eat veggies if they see you enjoying them too. Modeling healthy habits encourages everyone to participate.

Forgive yourself when you inevitably slip up—like indulging in pizza. Mistakes happen, and it’s important not to be too hard on yourself.

Repeat the process, keep a sense of humor, and remember: progress, not perfection.

Key Tips:

  • Start small and build gradually.
  • Share your goals with your family for extra support.
  • Lead by example to inspire your kids.
  • Don’t let setbacks stop you—just get back on track.
  • Celebrate small wins and keep things lighthearted.

When you pour your morning coffee.

Take one sip of water before your first sip of coffee.
Do a tiny victory fist pump or say, 'Hydration hero!'
Place a water bottle next to your coffee maker or desk.

When the reminder goes off after dinner.

Put on one song and dance with your kid for 30 seconds.
Laugh at your own questionable dance moves and high-five your kid.
Set a recurring phone reminder labeled 'Family Dance Break.'

When you wander into the kitchen looking for a snack.

Pick up a piece of fruit and take one bite.
Give yourself a dramatic 'chef’s kiss' or say, 'Look at me, so healthy!'
Stock a bowl of fruit where you usually keep snacks.