More people are playing video games now than ever before. Global rates of obesity are also on the rise. But does that mean playing video games causes obesity?

Not necessarily. Playing video games does not directly cause obesity or any other health conditions, but spending a lot of time with video games can encourage less physical movement and more snacking. This type of sedentary lifestyle can affect body weight.

Research on the link between playing video games and body size has yielded mixed results. A review of 26 studies on the subject found 12 studies that said people who play video games were more likely to develop obesity, while the other 14 studies found no connection.

Researchers have mainly studied the health effects of video game use on adolescents. They’ve found that gaming may promote more snacking and less exercise in this age group. These habits can influence body weight over time, potentially leading to conditions like childhood obesity.

Obesity is usually caused by a combination of lifestyle and biological factors, meaning video games are unlikely to be the only influence on a person’s body weight. Here’s how playing video games could be linked to obesity, and how you and your family can be healthy gamers.

The Impact of Gaming Addiction on Physical Activity

There’s a difference between playing video games in your spare time and being “addicted” to video games. Researchers developed a digital game addiction scale to help draw the line between casual gaming and addiction.

In one cross-sectional study on older kids and teens, digital game addiction was linked to lower rates of physical activity. The study participants who got less exercise or less vigorous physical activity had a higher body mass index (BMI). The researchers also found that an increase in physical activity was associated with both gaming addiction and obesity. This suggests that energy expenditure via exercise can help overcome the negative health outcomes linked to gaming.

How Gaming Encourages More Snacking

Screen time (including video game playing, using a computer, and television viewing) has been shown to increase snacking. Researchers have different theories on why. Playing video games and eating at the same time means you’re not concentrating on your food. You may mindlessly overeat because your brain isn’t paying attention to how much you’ve already eaten.

In addition, video games raise levels of stress and excitement. This effect may promote food intake by activating reward centers in the brain (which are also associated with eating).

The type of snacks a person chooses may also have an effect on their body weight. Eating snacks with high amounts of added sugar and saturated fat has been linked to having a higher BMI. In addition, taking in more calories than you burn may lead to weight gain.

Strategies To Maintain a Healthy Gaming Habit

Video games also have positive health benefits. Some of the benefits of gaming include having fun and connecting with others, which can improve your mental health and well-being. Video games can be a way to bond with family members of different generations. They can also be a fun way to spend more time with friends.

“My grandson came over to show me how to play a video game. I had fun. He picked on me about how I didn’t know how to play it,” shared a MyObesityTeam member.

While a gaming addiction can have negative impacts, it’s possible to live a healthy lifestyle that includes gaming. Here are a few strategies you can use to make sure video games fit into your life in a healthy way.

Don’t Let Gaming Prevent Good Sleep

Not getting enough sleep is a risk factor for obesity. Sleep helps regulate the hormones that control hunger. A lack of sleep can leave you feeling hungrier the next day.

Video game use can lead to sleep deprivation. Bright screens before bed may keep you awake. If you get overly excited playing video games, it can be difficult to calm down.

Be mindful of how gaming impacts your sleep. Try to limit gaming in the evenings. If you have a teen or child who likes to play video games, set a clear cutoff time and don’t allow them to store game consoles or computer games in their bedroom overnight.

Balance (or Combine) Screen Time With Exercise

Playing video games is usually considered a sedentary behavior, meaning your body doesn’t burn much energy doing it. While it’s OK to be sedentary sometimes, it’s important to get some movement in when you can. Standing up to stretch or taking a walk between games can be helpful.

The general guidelines for physical activity levels are 150 minutes per week for adults and 60 minutes per day for kids. If sedentary video games are getting in the way of living an active lifestyle, it may be time to cut back.

Some video games are designed to help combat this issue. Active video games (exergames), where you stand up and move your body to play, can help you be active while gaming. It’s important to find physical activities that you enjoy, so active games can be a good option.

Plan Your Snacks Before You Play

Eating habits should be separate from gaming or other distractions. You might want to eat a balanced meal before you sit down to play. If you choose to eat while gaming, setting aside a planned portion of healthy snacks can help you avoid overdoing it.

One member of MyObesityTeam discussed finding a way to promote healthy eating while gaming: “I finally found a video game I’ve been searching for. I even bought myself popcorn and green tea rather than chips and pop.”

Recognize the Signs of Gaming Addiction

If you’re a gamer (or you have a child or spouse who games), learning the signs of gaming addiction can help you recognize if things are getting out of hand.

The American Pyschiatric Association defines internet gaming disorder as a condition in which a person has five or more of these signs for at least a year:

• Continuing to play video games a lot despite negative effects on their life
• Showing little interest in other activities
• Downplaying or lying about how much gaming they do
• Thinking about gaming constantly
• Losing relationships and opportunities or missing school because of video games
• Being unable to quit or reduce gaming
• Relying on video games to feel better emotionally or relieve anxiety
• Needing to spend more time gaming to satisfy the urge
• Feeling sad, irritable, or anxious when gaming is taken away

If playing video games is causing problems for you or your loved one, you may need professional help. Meet with a licensed mental health provider to explore your concerns and get support.

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Do you play video games? Do you have any tips for healthy gaming habits? Share in the comments below or on your Activities page.