With this intelligence you can increase height

Selected questions from readers on diet, exercise and weight loss are answered by Shamshunnahar Nahid, Chief Nutritionist and Head of Department at Bardem General Hospital.

Question: I am 14 years old. Height 4 feet 9 inches, weight 53 kg. I want to lose weight as fast as possible. What should I do for this, please tell me.

Answer: At 14 years of age you should weigh 36 kg at this height. It means you are 17 kg more. It's okay to lose or gain weight at any age when you want to lose weight. But do you know, it is not possible to increase height after a certain age. The age limit for boys is 16-18 years and for girls 14-16 years. You do not write boy or girl. If a boy, height 144 cm (as 4 feet 9 inches) is basically 11 years 2 months old. Height should be 163 cm in 14 years. And if it's a girl, it's 10 years and 11 months height, which is supposed to be 160 cm now. If the height is correct then your normal weight should be 50 kg. This means increasing your height is more important than your weight at this point.

Things that are important to increase height-

1. Diet: Diet should be high in protein (fish, meat, eggs, milk, pulses, nuts). Also, to lose weight, you should eat foods that are low in calories. Learn to cut calories. Cooking oil will be less. Eat according to the needs of the body should be divided daily. No nutrient should be omitted.

2. Exercise: Exercises such as basketball, volleyball, swimming, jumping rope, cycling, ring swing etc. are good for increasing height. Also, brisk walking, jogging, running are good to lose excess weight. You can also do aerobic exercise by going to the gym.

3. Sleep: Adequate (6-8 hours) sleep at night is very important to lose weight or gain height. Because, when you sleep at night, the body's growth hormone (GH) works to thicken and lengthen the bones. It is also considered as a natural height increase medicine. Adequate sleep is also essential for the overall growth of the body. On the other hand, there is a risk of weight gain if you wake up at night and sleep for a long time during the day.

4. Physical activity: The best way to lose weight fast is to shed excess calories stored in the body. For this, sitting and walking should be reduced as much as possible. Increase physical activity. It reduces weight and increases body mass.

It is important to make a diet chart as per the advice of a nutritionist in accordance with your daily lifestyle. He can give you more tips on how to lose weight and gain height in a healthy way that works for you.