I am 13 years old, only 154cm and 34kg, how can I gain height and weight?

Daddy height + mom's height) Boy's height.

Father's height Mother's height) 2 daughter's height.

First, you can't do muscle training, such as push-ups, sit-ups, and other anaerobic exercises

Second, have an orderly daily schedule, can't go to bed late, strive to sleep at 10 o'clock at night, don't take a nap, because 10 o'clock to 2 o'clock in the morning is the best time to grow taller, take a nap and you can't sleep,!

Third, balanced nutrition, meat, vegetables are indispensable, at least one fruit a day, !

Fourth, it is better to have 1 liter of milk per day, !A minimum of 500 ml of milk is also requiredRemember, to be high in calcium pure milk, !

Fifth, excessive"Self-soothing", this must be controlled,!

Sixth, appropriate exercise, it is recommended to jump on the spot and touch as high as you can, twice a day for 40 minutes each time, or jump rope. This one is highly recommended by me, because many NBA players practiced this way when they were young.

Seventh, go swimming every week, and push your feet hardI'm probably tired of swimming.!

Eighth, eat more animal liver, !

Beautiful thighs. Movement essentials: Lie on your stomach, cushion your abdomen, support your jaw with both hands, bend your knees, and high-five your feet. Not only is it fun, but it also reduces the fat on the inner thighs.

Beautiful calves. Movement essentials: Lie on your stomach, put a soft cushion on your abdomen, support your jaw with both hands, and raise one leg vigorously after your legs are straight. It can increase leg strength and reduce thigh fat at the same time. Alternate legs.

Beautiful lower abdomen. Essentials of movement: Lie on your back, hold the pillow between your legs and lift it, taking care to prevent the pillow from slipping. Hold your hands firmly on the ground and slowly lower your legs. It is the best gymnastics exercise to lose the protruding fat below the navel.

Beauty back. Essentials: Put a soft cushion on your abdomen. Lie on your stomach with your arms straight to your sides and lift your head firmly so that you feel pressed against your back. Stretching your neck, chest, and abdomen not only makes you feel relaxed, but also has a sculpting effect on your breasts.

You can grow taller by playing basketball, because you're always running and jumping.

You're still young, so it's wise not to use ** pills. I suggest you use the diet + exercise method**, which is as follows:1

For breakfast, 5g of red bean flour + 5g of barley flour are drunk in soy milk, an egg, a steamed bun or a flower roll or two slices of whole wheat bread.

For lunch, rice (less than 2 taels), green vegetables, or scrambled eggs with gourd or cucumber or fried winter melon or Japanese tofu, in short, prefer green vegetables.

At 4 p.m. an apple.

For dinner, brew 5g of red bean flour + 5g of barley flour, 250ml of milk or a cup of yogurt, small sweet potatoes or a serving of fruit.

2. Exercise Description:

Slow down for an hour every evening after meals; Skipping rope before going to bed, about half an hour or so.

If you want to be thin in your legs, you must eat black beans, soak them in vinegar, about a day or two, eat them once a day, and eat twenty or thirty at a time.

I'll be provided with a recipe.

1. Remember to drink a large glass of warm water in the morning - detoxification.

2. Don't eat too much at each meal every day, eat it multiple times (at that time, I ate five meals a day, but the amount was not large).

4. Definitely eat a fruit before a meal to make your stomach feel full.

5. Refuse to eat anything after 6 p.m.

6. Eat more fungus, kelp, bamboo shoots, pumpkin, winter melon, which are good foods.

7. Exercise more, like sit-ups. If you can, you can go to yoga.

I'll give you about the same, a meter and a half, and weighs less than 70 pounds. It's really annoying.

The first point is to stick to breakfast, don't eat too much, and feel hungry by the time you eat at noon. Its purpose is to protect one's stomach while preventing excessive hunger and muscle burning. Don't eat too much, or you won't be able to eat lunch.

The second point is to eat more lunch, try to eat as much as possible, and if you can't eat, you will eat again until you want to vomit. If you have time, walk around to help with digestion.

The third point, my dinner is generally around 8 o'clock, basically at this time the lunch is digested, the amount of dinner is usually normal times, once is not finished, I eat the method of eating first, and a little bit is to eat while surfing the Internet, small bites, although there is no appetite, but I just rely on the Internet to distract my attention, and then eat all the more than the meal, the whole process takes about 1 hour, after eating is more than 9 o'clock, and then walk around, come back to sleep at 10 o'clock.

In addition, I eat some steamed buns for breakfast or something, nothing particularly good, I don't drink milk, I feel like I'm wasting money, it's all water. The noon dish is usually braised pork with some vegetables or eggs, and I eat it in the cafeteria. Eating some vegetables at night is not good for your health.

But I don't know if it works, and I haven't tried it. But those who have tried it say that the effect is quite good, so let's work together!

Eat more protein-rich foods every day and eat more meat.

Is 13 years old that tall? Eat well, sleep well, keep a happy mood, and worry about not getting fat, don't think about ** when the time comes... Hehe.

Oh my God, I'm about the same height, but I'm many years older than you, I'm in my eighties, people say I'm very thin, imagine you, it should be skin and bones, ask my mother to make more delicious food, make up for it.

It's a little too thin I think you can be fat to more than 80 pounds Little sister, you have to know the reason why you're thin First Is it that your parents are thin people and they have inherited this kind of physique? Or do you have a bad appetite and don't like to eat much? Or is it not good to digest and eat too much and not absorb?

Generally speaking, you should still eat well Staple foods, vegetables, and meat are indispensable I don't know if you eat at home or at school If you eat at home and let your mother make you your favorite food and nutritious, you should try to eat as much as possible Three meals a day should also be on time, and you should not fool around casually You should also drink milk and eat fruits every day In fact, a lot of junk food gains weight very quickly For example, cream cakes, fried chicken, etc. But eating too much is not good You should also be puberty. Maybe it will make you go crazy with acne The gains outweigh the losses But you can also eat a little if you are hungry once in a while **Can't ask for speed It's the same with fattening, don't be in a hurry, I wish you success

Menstruating? If you don't come, you can still grow, but when you have menstruation, you can't grow.

Pay more attention to rest, relax your mood, and don't have too much stress. Eat more nutritious foods.

Exercise more, you can take some of that kind of height pills. Chinese medicine is coming.

This can't be forced. Look at genetics. Maybe you can grow to it.

Thirteen years old 1.73 meters is very powerful, I believe you will grow to 1.85 meters by 20,000,

Don't worry, it's only 13 years old, the peak of height development has not yet arrived, you look at the classmates around you, the early ones generally don't grow tall in the end.

If you want to grow taller, you can take some calcium tablets.

Don't worry, the age of 14 is the time period for rapid growth, and the following aspects need to be paid attention to to promote physical growth:

1) Adequate and balanced nutrition, especially appropriate supplementation of animal protein, in order to achieve the best protein bioavailability, can promote the absorption of trace elements zinc, iron and B vitamins, and it is very beneficial to drink milk before going to bed every night.

2) Insisting on physical exercise, focusing on the combination of work and rest, and being in a happy mood are the catalysts for height growth. Specific physical activities such as pull-ups, playing basketball, volleyball, skipping rope, etc.

3) Ensure adequate sleep and do not cause excessive fatigue to the body.