How to Support Your Child’s Health:Focus on Habits not Weight
By Dr. Lisa Tritto, Pediatrician & Obesity Medicine Specialist
As a parent, you want your child to feel confident, energized, and healthy—but with so much confusing information out there, it can be hard to know where to start. Many families wonder if their child might need to lose weight, but here’s an important truth: it’s not just about the number on the scale.
What matters most is supporting your child’s overall health and development—physically, emotionally, and socially. That means building strong habits that help your child grow well, feel good in their body, and develop a healthy relationship with food and movement.
I strongly encourage families not to weigh children at home unless it’s part of a care plan directed by a healthcare provider. Unnecessary weigh-ins can increase stress and shame, especially for children. Instead, focus on habits, behaviors, and how your child feels—not just what the scale says.
If you’re concerned about your child’s weight, growth, or eating habits, don’t feel like you have to figure it out alone. A pediatric obesity medicine specialist can help assess whether there’s a medical concern and offer safe, compassionate, and evidence-based support—without judgment or shame.
Let’s walk through a few foundational steps—grounded in compassion, not shame—that can set your child on a healthier path.
1. Start With Support, Not Shame
First and foremost, your child needs to know they are loved and valued no matter their size. Weight is a complex medical issue, not a simple matter of willpower. Avoid negative labels or teasing—those can do lasting harm. Instead, focus on health goals and small victories, not just the number on the scale.
Be mindful of the language used at home, including your own. Kids absorb comments like “I need to lose weight” or “I feel fat” even when they aren’t directed at them. Gently discourage teasing or comments from siblings, relatives, or others about your child’s weight, appetite, or body.
💡 Tip: Say “We’re making changes to feel better and grow stronger,” instead of “You need to lose weight.”
💬 And try: “Let’s focus on being healthy,” not “You shouldn’t eat that—you’ll get fat.”
Creating a safe, body-positive home environment helps build self-esteem—and sets the tone for lifelong health.
2. Address Mental Health and ADHD
Many children who struggle with weight also face challenges with their mental health, including anxiety, depression, low self-esteem, or binge eating behaviors. Others may have ADHD, which can affect impulse control, attention around meals, and sleep—all of which impact weight.
If your child is experiencing emotional struggles or has a diagnosis like ADHD, it’s essential to address those alongside physical health. Behavioral health support, counseling, or appropriate medication management can be life-changing—and can make it easier to adopt healthy habits.
🧠 At Evora for Kids, we look at the full picture—including emotional and behavioral health—to make sure your child gets the support they truly need.
3. Focus on Habits, Not Diets
Quick-fix diets and restriction rarely work for kids—and can lead to disordered eating later in life. Instead, focus on building healthy habits that the whole family can maintain together:
Eat together as often as possible. Family meals are powerful.
Include more fruits, veggies, and fiber-rich foods. Try adding, not subtracting.
Cut back on sugary drinks. Water or milk should be the default.
Make physical activity fun. Think dance parties, family walks, or a new sport.
🏃♂️ Aim for 60 minutes of movement each day. This doesn’t have to be all at once—short bursts throughout the day count, especially when they’re fun and engaging.
📏 For younger children, “weight loss” often isn’t the goal. In many cases, simply helping a child maintain their current weight while they continue to grow in height is enough to improve their overall health over time. This approach is especially helpful for preschool and early elementary-aged kids—and it feels less overwhelming for families.
4. Limit Screen Time and Prioritize Sleep
Many kids struggle with weight due to poor sleep and too much sedentary time. Here’s what helps:
Aim for 9–11 hours of sleep for school-age kids, and even more for younger ones.
Set consistent screen-free bedtimes.
Limit recreational screen time to 2 hours or less a day, and encourage outdoor play when possible.
5. Model the Behavior You Want to See
Kids do what we do, not just what we say. If you’re making changes—like drinking more water, preparing healthy meals, or getting active—they’ll notice. Make it a team effort.
🙌 You don’t have to be perfect—just present and consistent.
6. Get Professional Help if Needed
Obesity is a chronic disease—and it’s okay to ask for help. A pediatric obesity medicine specialist (like me!) is trained to look at the big picture: medical, emotional, behavioral, and even genetic factors. We can guide you with:
Personalized nutrition and activity planning
Support for mental health, ADHD, and emotional eating
Safe, evidence-based weight loss medications when appropriate
At Evora for Kids, we offer non-judgmental, expert care designed just for children and teens. Whether in-person in St. Louis or via telehealth across several states, we’re here to help your child—and your whole family—feel healthier and more confident.
Final Thoughts: Progress Over Perfection
Helping your child lose weight isn’t about chasing numbers—it’s about building lifelong habits, self-worth, and health. Be patient with the process. Celebrate small steps. And know that compassionate, personalized support is available.
👉 You can schedule a free 15-minute visit —either in person or virtually—to see if Evora for Kids is the right fit for your family. We’d love to meet you, learn about your goals, and answer your questions.
📍 Learn more at evoraforkids.com
📞 Call or Text: 314-934-0551
📧 info@evoramed.com
