Can weight loss increase height?

Many young individuals face a situation where their weight exceeds the standard range, but their height is limited, leading to an imbalance in their bodies and self-esteem issues. So, can losing weight increase height? Is there a way to shed extra pounds while still promoting exceptional height growth? In this article from, we will share several effective tips for losing weight and increasing height.

Can weight loss increase height?
Can weight loss increase height?

Should growing children lose weight?

Weight and height are crucial physical indicators used to assess a child’s development and physical well-being. Therefore, any deviation from the standard height or weight for a child can be a cause of concern for parents.

In the absence of proper scientific care, many parents find their children overweight but lacking in height. However, during a child’s physical growth phase, should they be encouraged to lose weight? Parents often worry if the weight loss process will affect their child’s height development.

In reality, excess weight, when a child is at the overweight or obese range, can hinder height growth. If the body mass exceeds the bone’s capacity, it can lead to bone deformation and reduced bone density. Moreover, obesity is one of the factors that can lead to early puberty, limiting a child’s potential height and affecting their self-esteem. Therefore, for children who are overweight, weight loss is necessary to help them achieve the height standard.

However, the weight loss process must be carried out in a systematic and scientific manner to avoid negatively impacting height growth. It is crucial not to force a child to restrict their food intake or engage in excessive physical activity, as this can harm their health and hinder physical development.

Does weight loss have any effect on increasing height?

For children who exceed the standard weight range, the process of height growth can be somewhat affected. Implementing a scientific weight loss program to bring their weight within the standard range for their age and current height is an effective way to improve height.

Weight loss does not have any impact on increasing height for children who already have a weight within the standard range or are underweight. In fact, the weight loss process can have adverse effects on natural height growth. Therefore, it’s essential for parents to monitor their child’s height and weight, comparing them to the standard height and weight charts for their age. This helps parents assess whether their child’s height and weight meet the standards and allows them to help the child lose weight if they are overweight, promoting good height development.

What to eat for both weight loss and height increase?

A child’s daily diet plays the most significant role in height growth, accounting for over 30%. To effectively help a child lose weight and increase height, parents should incorporate the following foods into their daily meals:


Seafood such as shrimp, crab, fish, squid, and more are rich in calcium, vitamin D, magnesium, zinc, and other nutrients beneficial for bone development and height growth. Additionally, they are low in fat content, making it easier for children to maintain their weight within the standard range.

Unsweetened milk

Milk is an essential beverage in a height-boosting diet. However, if a child’s weight is significantly higher than their age’s norm, parents should opt for unsweetened milk or skim milk to reduce sugar and fat intake. Excessive sugar and fat consumption can increase the risk of obesity, which isn’t suitable for overweight children.

Fruits rich in vitamin C

Fruits with high vitamin C content, like guava, pomelo, orange, and grapefruit, help replenish the body’s vitamin C levels. This vitamin stimulates the production of collagen in the body, promoting joint cartilage development and improving height.

Dark green vegetables

Dark green vegetables such as broccoli, curly kale, and spinach are rich in calcium, vitamin C, zinc, and other nutrients that support strong bones and good height development. They also provide ample dietary fiber, aiding digestion and prolonging the feeling of fullness, making weight loss more convenient.

Prioritize boiled and steamed dishes

The way food is prepared can also have a significant impact on weight and height. Regular consumption of high-fat, heavily seasoned dishes can lead to rapid weight gain. In contrast, maintaining the habit of eating boiled and steamed dishes can help children appreciate the natural flavors of food while avoiding unnecessary weight gain.

What should you eat when trying to both lose weight and increase height?

If your child is in the process of height growth and weight loss, it’s advisable to limit the intake of the following foods:

Fried and deep-fried foods

Foods prepared through frying and deep-frying contain high levels of oil and fat, leading to the accumulation of excess fat in the body. Additionally, they often contain unhealthy cholesterol.

Sugary beverages

Bottled soft drinks and carbonated beverages are high in sugar, preservatives, and components that are detrimental to bone health. Consuming excessive sugary beverages can lead to obesity in children, weakening their bones and hindering height growth.

Controlling starch intake

Foods like rice, noodles, and pho are rich in starch but low in protein. Overconsumption of starch can lead to quick satiety and result in children eating fewer foods with essential nutrients, negatively affecting their health and height growth.

Sweet snacks and candies

Most children enjoy sweet treats like cookies, biscuits, and candies. These foods are typically high in sugar, causing rapid weight gain. Trying to lose weight and increase height will be entirely unsuccessful if children are allowed to consume these sweet treats freely.

Unhealthy snacks

Snacks like sausages, french fries, and various types of sweet pastries are often given to children. However, indulging in these snacks makes it challenging for children to lose weight and increase height. These snacks are usually high in salt, sugar, and fat, factors contributing to obesity and stunted physical growth.

How should you structure the exercise regimen for simultaneous weight loss and height increase?

In addition to establishing a balanced and scientifically sound diet, parents should encourage their children to engage in physical activities that help burn excess energy and fat while promoting physical growth. The exercise routine should adhere to the following important principles:

Allocate 1 hour/day for physical activity

Daily exercise should ideally last between 45-60 minutes. This duration allows the body to receive sufficient stimulation to burn excess fat and support height growth. Children should maintain the habit of daily physical activity or engage in it at least 4 times a week to stimulate height growth and weight control effectively.

Choose suitable forms of physical activity

Depending on a child’s age, gender, and preferences, parents can select one or several suitable forms of physical activity. Beneficial sports for weight loss and height increase include swimming, running, soccer, volleyball, basketball, and yoga.

Always warm up thoroughly

Before participating in any sports, children should perform warm-up exercises. This helps prepare the body, allowing bones and muscles to adapt gradually to the physical activity and reducing the risk of injuries during exercise.

Stretch muscles after exercise

After engaging in sports, children should perform stretching exercises for their thighs, hips, arms, and more to promote better oxygen and blood flow to the muscles. This aids in quicker muscle and joint recovery.

To ensure good height development, parents should monitor their child’s weight and implement weight control measures to keep them within a healthy range relative to their height. Whether weight loss has any impact on increasing height or not, the strategies for both losing weight and increasing height have been detailed in the article by We hope this information helps you plan a suitable health care regimen to attain standard height and weight.


Does weight loss during puberty affect height?

Weight loss during puberty can potentially affect height, but it depends on the specific circumstances. Generally, during puberty, individuals experience growth spurts and significant changes in their body composition. If weight loss is extreme or results from unhealthy dieting practices, it may lead to nutritional deficiencies, which can impact growth and height. However, if weight loss is managed in a healthy and balanced manner, it is less likely to have a significant negative impact on height. It’s essential for adolescents to prioritize overall health and nutrition during this critical growth period.

Does being overweight affect height?

Being overweight during childhood or adolescence can have an impact on height. Excess body weight can lead to a range of health issues, including hormonal imbalances and disrupted growth patterns. These factors can potentially limit an individual’s height potential during their growth and development years. It’s important for overweight children and adolescents to work with healthcare professionals to achieve a healthy weight through proper nutrition and exercise to support their overall growth and development.

Can obese children reach their maximum height potential?

Obesity in children can affect their height potential. The presence of excessive body fat can disrupt the balance of hormones responsible for growth and development. Obesity-related conditions such as insulin resistance can also interfere with the growth process. However, with proper interventions and support, many obese children can still reach a reasonable approximation of their genetically determined height potential. This often involves adopting a healthier lifestyle with a balanced diet, regular physical activity, and, in some cases, medical management. It’s essential to address childhood obesity early to mitigate potential height-related issues and improve overall health.


No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *