Does losing weight make you taller?

by   |   Feb 09, 2023
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It is common knowledge that height and weight go hand in hand, and many believe by shedding some pounds, they can add inches to their height. But does losing weight make you taller? It actually depends on how many pounds we are talking about. One or two pounds of course would not bring about any visible changes to your height, but research has shown that marginal height gain has been found in those who lose significant weight. Keep scrolling to find the best tips on losing weight to gain height!

Does losing weight increase height?

YES. In fact, losing weight can make you taller in two ways:

First, an unhealthy weight during your growing years has harmful effects on your height development. Children and teenagers who gain weight uncontrollably over time can develop obesity. Not only does being obese affect height growth negatively but it also causes related health issues such as risks of heart diseases or diabetes. As a result, don’t let excessive body fat stunt your growth by shedding some pounds to maintain a healthy weight and grow to your full potential.

Second, although adults cannot grow taller naturally due to the closure of their growth plates, a slimmer and leaner body will undoubtedly help you appear taller. More importantly, being overweight puts pressure on your spine and compresses it, which makes you shorter than your actual height. When losing weight, you release the pressure on your spine and therefore stand a little taller. That being said, the height gain from losing weight is marginal and is measured at an inch and a half at most [1]. 

How to determine if you are overweight?

The question of “Does weight affect height?” has long been studied by healthcare professionals. Different formulas have been used to calculate healthy weight and height for individuals, the most famous of which is the body mass index or BMI.

BMI uses the metric system to measure the amount of total body fat by dividing your weight in kilograms by your height in meters squared. You can use your BMI score to check if you are underweight, normal-weight, or overweight. Besides, the score is a helpful tool to identify other health risks associated with your weight.


How to calculate ideal weight for your height

Below is the BMI formula to measure your weight relative to your height:

BMI (US units) = (weight (lb) ÷ height² (in)) x 703

BMI (Metric units) = weight (kg) ÷ height² (m)

You can then compare your BMI score with the World Health Organization’s (WHO) standards to find out which category you fall into [2].

Category BMI score
Severely underweight <16
Moderately underweight 16-16.9
Mildly underweight 17-18.4
Normal 18.5-24.9
Overweight 25-29.9
Moderately obese 30-34.9
Severely obese 35-40
Morbidly obese >40

This table is applicable for adults only. As children and teenagers are still growing, the Centers for Disease Control and Prevention (CDC) use both biological sex and age when calculating BMI for those from 2 to 20 years old.

The percentiles in the CDC’s BMI charts compare measurements between boys and girls of the same gender and age:

  • If the child falls under 5%, he/she is underweight.
  • If the child falls between 5% and 84.9%, he/she is having a healthy weight for his/her height.
  • If the child falls between 85% and 95%, he/she is at risk of being overweight.
  • If the child’s percentile is above 95%, he/she is considered overweight.

7 effective ways to lose weight to increase height

Commitment is key

Whether it is losing weight or gaining height, just as anything in life, you have to work really hard to achieve your goals. Establish specific goals for weight loss and height gain and set your mind on accomplishing them. Be persistent and committed throughout your journey of becoming a better version of yourself!

Practice swimming

It is a no-brainer that swimming should be one of the most effective ways to lose weight to increase height. As the best all-over body workout, swimming helps you maintain a healthy weight, tone your muscles, and keep your body lean. The exercise also elongates the spine to make you taller. So, adding swimming to your daily routine is a brilliant idea.


Try cycling

Consider incorporating cycling into your fitness routine to achieve your desired goals. Whether using a conventional or stationary bicycle, cycling is an effective way to burn calories and elongate the bones in your legs, which can facilitate weight loss and height increase. Regular cycling can also improve cardiovascular health and strengthen lower body muscles, providing additional benefits beyond height enhancement. So why not give cycling a try and see the positive impact it can have on your overall fitness and wellbeing?


Eat more greens

You can lose weight by eating more greens, vegetables, fruits, and beans as they are high in essential nutrients but low in calories. They can make you feel full without loading you up with calories and fat. They are also filled with vitamins and minerals that are beneficial for height increase. At the same time, go low on sugar, salt, and caffeine as they can stunt your height growth and hinder your weight loss.

Stay away from processed and canned foods

If you are looking to improve your overall health and increase your height, it is important to limit your consumption of processed and canned foods. These types of foods often contain high levels of sugar, salt, and other preservatives that can be detrimental to your weight loss and height gain goals. By choosing fresh, whole foods and preparing meals at home, you can ensure that you are consuming a balanced and nutrient-dense diet that promotes overall health and wellbeing.

Additionally, cooking at home allows you to control the ingredients and cooking methods used, giving you the opportunity to experiment with new flavors and explore new cooking techniques. So next time you are considering reaching for a canned or processed food item, opt for a fresh and homemade meal instead to support your health and height goals.

Increase your protein intake

It is one of the best ways to lose weight while increasing height. You do not need to follow a strict diet and eat painfully little. Especially for people who are still growing, dieting can result in nutritional deficiencies that potentially stunt growth. By increasing your protein intake and cutting down on carbs, you can get the same results. Oatmeal, whey protein, nuts, and quinoa are some of the recommended muscle-building, weight-losing foods.

Avoid refined foods such as white flour and white bread. They easily get stuck in the intestines and create bacteria or toxins. You had better substitute white flour with whole-grain flour and replace white bread with brown bread.


Do aerobics

Aerobics is a physical exercise that combines strength training and stretching with rhythmic aerobic exercise to improve all fitness elements. It burns high levels of calories and boosts growth hormone production. Hence, if you want to lose weight to grow taller, follow a good online tutorial at home or enroll in an aerobics class!


The exercise schedule for one week is effective in increasing height

Below is a table of a 7-day exercise regimen to help increase height:

Day Exercise Repetitions Sets Duration
1 Jumping jacks 15 3 5 minutes
2 Hanging exercises (e.g. chin-ups, pull-ups) 5 3 10 minutes
3 Rope skipping 50 3 10 minutes
4 Pilates spine stretch 10 3 10 minutes
5 Swimming 10 laps 2 30 minutes
6 Basketball 10 minutes 3 30 minutes
7 Cobra stretch Hold for 30 seconds 3 10 minutes

It is important to note that while exercise can help improve overall health and posture, genetics also play a significant role in determining height. Additionally, this table is not meant to replace professional medical advice or a personalized exercise plan.

Some other health benefits of weight loss

Other than improving your appearance, weight loss brings about many benefits for your health. It reduces blood pressure while keeping cardiovascular illnesses at bay. Weight loss also betters your brain activity, leading to improved memory performance and sleep quality. In fact, losing as little as 5% of your body weight helps you sleep better and for longer hours [4].

Besides, as excessive body fat damages immune cells, shedding unnecessary pounds enhances immunity and even improves hormonal imbalance. What is more, losing the excess weight takes the stress from your knees, thus relieving joint pain and making your walking more enjoyable.

More often than not, we desire to see results on weight loss and height gain as quickly as possible. For this reason, many people have fallen prey to gimmicks or hacks that promise fast results on both ends. However, rapid weight loss to increase height is perilous in many ways. It can cause mood swings, headaches, fatigue, hair loss, dizziness, muscle loss, and constipation. On top of that, you can regain most of the weight you lose and even end up weighing more than before. Although steady and slow weight loss sounds tiring, it is the healthiest way to honor your body and attain your weight and height goals.

This article brings forth the 7 best ways to lose weight to increase height that largely involve physical activity and better eating habits. These behaviors deliver sustainable benefits and should gradually constitute a healthy lifestyle for you. Follow our tips and share with us your progress in the comment section below!






NuBest Tall is a growth supplement made by NuBest company. It is formulated with Calcium, Collagen, herbs and nutrients claimed to promote bone growth of growing children and teenagers. Click here for more details.

Directions: For children (5+) and teenagers who do not drink milk daily.

+ Under the age of 10: Take one (1) capsule twice daily about 30 minutes before meals or 1 hour after meals.

+ Ages 10 to teenagers: Take one (1) capsule three times daily about 30 minutes before meals or 1 hour after meals.


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