#asktheexpert How to increase Weight and height in boys

A. To increase weight and height in boys, a combination of nutritious food, physical activity, and proper sleep is essential. Growth is largely influenced by genes, but ensuring the right diet and lifestyle can help maximize height and maintain a healthy weight. ✅ Tips to Increase Height & Weight in Boys 1️⃣ Nutrition for Growth 🥛 Calcium & Protein-Rich Foods – Milk, yogurt, paneer, eggs, fish, chicken, dal, nuts, and soya help in muscle and bone development. 🥜 Healthy Fats – Ghee, nuts, seeds, and avocado support weight gain. 🍞 Whole Grains & Carbs – Roti, rice, oats, sweet potatoes, and bananas provide energy for growth. 🍎 Fruits & Vegetables – Provide essential vitamins (Vitamin A, C, and D) for bone and muscle growth. 💦 Plenty of Water – Keeps the body hydrated and supports digestion. 2️⃣ Exercises & Activities for Height Growth 🏀 Stretching & Sports – Basketball, swimming, cycling, and hanging exercises help improve height. 🧘 Yoga Poses – Tadasana (mountain pose), Surya Namaskar, and Cobra pose stretch the spine. 🏃 Regular Outdoor Play – Running, jumping, and skipping stimulate bone growth. 3️⃣ Healthy Lifestyle Habits ⏰ Adequate Sleep (9-11 hours) – Growth hormone is released during deep sleep. 🌞 Sunlight Exposure (Vitamin D) – Essential for strong bones. 🚫 Avoid Junk Food – Too much sugar and processed foods can slow down growth. 📊 Ideal Growth Rate for Boys ✔️ Height: Most boys grow until 18-21 years. Growth spurts happen between 10-16 years. ✔️ Weight: Should be proportionate to height. A pediatrician can check if weight is in a healthy range. If your son’s growth is too slow, a doctor can check for deficiencies (Vitamin D, calcium, or thyroid issues). Let me know if you need a detailed diet plan for healthy growth! 😊