Plan healthy, balanced meals together. Photo: Freepik
For 14-year-old Muhammad Mikhail Mohd Yuzaini, family support is central in helping him grow up healthy. Weighing 103kg at 169cm tall, he is clinically obese. His father, Mohd Yuzaini Abu Bakar, a hospital nuclear medicine technologist, understands the health risks because he’s lived them – at one point weighing 165kg himself.
“Obesity runs in our family,” he says. “Diet and exercise help, but without the right strategies – and sometimes medical intervention – it’s hard to lose weight.”
At home, his mother, Zaliza Mat Som, a healthcare assistant, is up early to prepare balanced meals.
“We exercise portion control and eat more healthy food such as lean protein, vegetables and fruits,” she says.
“It’s harder to control outside food, so we focus on eating healthy at home. Even with all these, his size doesn’t change much – so we know it’s not just about diet.”
Their approach is tailored – taking into account that some exercises are difficult for Muhammad Mikhail and could be demotivating. With guidance from his physician, Muhammad Mikhail is on an exercise and nutrition programme, part of which involves being on the treadmill for an hour daily and also avoiding sugary drinks.
Here are some of the family's tips on how to get into better shape together.
Adopt healthy habits as a family.
Let kids help choose and prepare healthy, balanced dishes.
Fresh fruit in a bowl, cut veggies in the fridge.
Go for walks after dinner, try weekend hikes, or even dance together in the living room – shared movement builds health and connection.
More energy, better sleep, new skills.
Connect with other parents, educators, and healthcare providers.
