How to help my 13-year-old son lose body fat and promote height growth safely? - #53725

At 13 years, the focus should be on safe fat loss and supporting natural growth, not strong medicines or fat-burning supplements. His body is still developing, so gradual correction is the right approach. Do not use appetite suppressants or weight-loss supplements — they can disturb growth and hormones. Make simple but strict routine changes: Diet: Avoid junk food, sugary drinks, bakery items, and fried foods completely. Give home-cooked meals only. Breakfast: Eggs / vegetable upma / oats Lunch: 2 roti + dal + sabzi + salad Evening: Fruit or handful of nuts (no chips/biscuits) Dinner (light): 1–2 roti + sabzi or dal Avoid eating after 8 pm. Activity is very important: At least 45–60 minutes daily (walking, sports, cycling). This is key for both fat loss and height support. Sleep: Ensure 7–8 hours proper sleep, as growth hormone works during sleep. At home: Warm water with a little honey in morning can help metabolism. No strong fat-loss medicines advised at this age Triphala tablet – 1 tablet at bedtime (optional, for digestion support) With consistent diet + activity, weight will reduce gradually and height growth will not be affected. Regards, Dr Raghuveer (Ayurvedacharya)