A bottle of low-fat and high-calcium milk every morning, and take high-calcium tablets before going to bed at night. Proper physical exercise, skipping rope, jogging, playing badminton, basketball, etc. Both help to grow taller and lose weight. If you want to lose weight faster, you must also control your food intake. You can't eat too much every day, just three meals a day. The most important thing is not to eat any food three hours before going to bed at night. If you are really hungry, eat fruit, and it is best not to eat other foods. Finally, I will give you a name of food that will help you lose weight-increase: sesame, peanut, walnut, cereal, milk, bean products, seaweed, eggs, carrots and spinach. Weight loss: apples, bananas, pomegranates, lemons, cucumbers, tomatoes, sweet potatoes, prunes, cherry tomatoes, yogurt, green tea, apple vinegar, whole wheat bread. You can eat more of these, it will be effective. I wish you success!