What should I do if I want to grow taller and lose weight

If you want to grow taller and lose weight, you can achieve it by adjusting your diet, exercising scientifically, ensuring sufficient sleep, supplementing nutrients, and regularly monitoring your growth and development. Height growth and weight control need to balance nutritional intake and energy expenditure.

1. Adjust dietary structure

Prioritize high protein, low glycemic index foods such as eggs, fish, and soy products, which help with muscle synthesis and bone growth. Reduce the intake of refined carbohydrates and high-fat foods, replace white rice with whole grains, and replace animal oil with olive oil. The daily intake of vegetables and fruits should be at least 500 grams, supplemented with dietary fiber and vitamin D. Avoid dieting that leads to nutritional deficiencies and affects growth hormone secretion.

2. Scientific Exercise

Longitudinal jumping exercises such as skipping rope and basketball can stimulate the proliferation of bone epiphyseal plate cells, performed 3-5 times a week for 30 minutes each time. Cooperate with resistance training such as squats and pull ups to increase muscle mass and improve basal metabolic rate. Timely supplement whey protein and carbohydrates after exercise, and maintain the exercise intensity at 60% -70% of the maximum heart rate.

3. Ensure adequate sleep

Growth hormone secretion reaches its peak during deep sleep, and adolescents need to ensure 8-10 hours of sleep per night. Avoid using electronic devices 2 hours before bedtime and keep the bedroom dark. Establishing a fixed sleep schedule, insufficient sleep can lead to a decrease in leptin levels and an increase in ghrelin, increasing the risk of obesity.

4. Supplementing Nutrients

The daily intake of calcium should reach 1000-1300 milligrams, which can be obtained through milk, cheese, sesame seeds, etc. Vitamin D promotes calcium absorption and requires 15-30 minutes of sun exposure per week. Zinc deficiency can affect taste and appetite regulation, so it is recommended to consume zinc rich foods such as oysters and beef in moderation. When necessary, use calcium carbonate D3 tablets, zinc gluconate oral solution and other preparations under the guidance of a doctor.

5. Regularly monitor growth and development

Measure height and weight every 3 months and draw a growth curve, calculate BMI values to evaluate developmental status. If there is a stagnation in height growth or abnormal fluctuations in weight, it is necessary to seek medical attention promptly to investigate pathological factors such as thyroid dysfunction and growth hormone deficiency. Bone age testing can predict the ultimate height potential and guide the development of personalized intervention plans. During the implementation of SEP, attention should be paid to avoiding excessive control of calories that may affect growth and development, and the weight loss rate should not exceed 5% of body weight per month. Cooking methods often involve steaming and stewing, with less use of frying. Maintaining a positive mindset, excessive stress can lead to elevated cortisol levels and hinder growth. It is recommended to develop personalized plans under the guidance of nutritionists and exercise rehabilitation therapists. After puberty, if the epiphyseal line closes, there is limited space for height growth, and more emphasis should be placed on weight management.