by Dr. Stella Kandyba, PT, DPT

If you’re a parent worried about your child’s weight, focus, or energy levels, you’re not alone. Childhood overweight and obesity are on the rise, and it’s not about willpower, shame, or strict diets. It’s about habits, rhythm, and simple science.

Everybody knows kids shouldn’t eat cookies for dinner. We all know veggies are healthy and exercise is important. But what’s not clearly explained—and what most parents are missing—is why and how these things work together to improve your child’s health.

Improved fitness and development aren’t just about counting calories or cutting treats. They come from:

• Eating foods in the right order at each meal

• Spacing meals to keep hormones like insulin in harmony

• Avoiding constant snacking

• Moving right after eating to help digestion and blood sugar

As a pediatric physical therapist and a mom, I’ve seen how small changes can completely shift a child’s development, mood, and weight. Here’s what actually works.

The Root of the Problem Isn’t Just Food Quantity

It’s how we eat, when we eat, and what happens after.

Today’s kids:

• Sit too much and play too little

• Eat snacks all day without structure

• Get sugar early and often

• Move less after meals

• Rely on screens more than balls, bikes, or friends

These patterns disrupt metabolism, slow digestion, and build habits that make weight gain almost unavoidable.

Three Daily Habits That Help Kids Slim Down and Grow Strong

1. Eat in the Right Order

Teach kids to eat in this simple order: Veggies first → Protein & healthy fats → Carbs last (if included)

This order slows glucose spikes, keeps insulin lower, and helps prevent fat storage.

Examples:

• Start dinner with raw carrots or cucumbers

• Then serve grilled chicken or eggs

• End with a small side of rice, potatoes, or fruit

2. Move After Meals

Just 10 minutes of walking, dancing, or active play after eating can:

• Reduce blood sugar spikes

• Improve digestion

• Boost metabolism

• Support better sleep

Make it fun:

• Kick a ball

• Take a family walk

• Play hallway tag

3. Bring Back Simple, Physical Play

Modern kids often miss out on the natural ways we used to develop strength, balance, and healthy weight. Skip the gadgets and go old-school:

• Balls of all sizes and textures

• Jump ropes

• Hula hoops

• Balancing games

These build core strength, coordination, and calorie burn in ways screens never can.

Why Diets Don’t Work for Kids

Calorie-cutting or dieting can backfire for children. Their bodies are still growing and need fuel. What they need is smart structure:

• Regular meals (don’t skip breakfast)

• Eating slowly, without screens

• Veggies first at every meal

• A family routine that includes food and movement

Real Families. Real Results.

I used to think that just sending kids to soccer or swimming would be enough. But I learned that true change happens when we adjust:

• Meal timing and order

• Movement after eating

• Daily play, not just sports

These little habits make a big difference.

Try This Tonight:

• Cut up some veggies before dinner

• Serve protein next

• Walk or play for 10 minutes after dinner

• Keep screens off until after meals

These changes support not just weight loss but better focus, stronger muscles, and a happier mood.