Question – My age is 25 years with weight 43 Kgs and height 5’8″. I used to take meals regularly but unable to gain weight. I have done gym for 2 months but there was no weight gain. I feel weak or tired as my physique is not good. I would like to the ideal weight for my height. Kindly suggest on how to put on weight?
Answer:
Increasing body weight:
For your age and height, your ideal body weight ought to be within the range of 65-69 kgs.
Since you are already particular about the regularity of your meals and are also working out at the gym, I shall give you a list of certain foods that provide high calorific value and also the adequate nutrients.
Also, it would be advisable to get your thyroid profile done. Get the T3, T4, TSH levels assessed. Hormonal irregularities could prevent you from putting on weight.
You don’t feel tired or weary because your metabolic rate is high.
Do you suffer from – irregular bowel movement, irregular menses, palpitation, skin troubles?
Foods to increase weight of body:
Energy rich foods are:
- Milk
- Dry fruits – dry figs, dry apricots, raisins
- Nuts – walnuts, pistachio, peanuts, cashew nuts
- Bananas, mangoes, custard apple,
- Roots – potatoes, sweet potatoes, beet
Diet and Exercises for weight gain:
- Eat correctly. Do not eat too much off fatty and greasy food, which you might have to shed later on.
- Stay away from fried foods, confectionery, sweet meats, ready-to-cook meals, pickles, aerated beverages. They provide only empty calories. No vital nutrients. Being under weight does not warrant gorging on them.
- Keep a diary of what you eat, how much you eat, and when you eat for a period of 3 months.
- A complete meal including sufficient amounts of carbohydrates, fats, and proteins in the right proportion is the key to weight management.
- Manage your eating program-missed meals, inadequate meals, and inadequate exercises have disastrous consequences.
- To increase muscle weight meals should be broken up into 6-8 small ones, instead of 3 big ones.
- For weight gain, a sport, workout routine at the gym, aerobics, or a simple brisk walk should definitely be a part of your daily routine. Physical activity steps up your appetite, peps up the working of the digestive organs, and most importantly boosts your self-esteem. It is very important for you to accept your body and the way you look. And imagine a fitter, toned up you. It works!
- Related Topics
- Increase Body Weight and Breast Size | Foods to Gain Weight | Gaining Body Weight
- Tips to Increase Weight of Body | How to Promote and Gain Body Weight
- Pregnancy Weight Increase Diet Tips | First Trimester Weight Gain
- Natural Weight Gain with Diet and Exercise | Increase Weight Naturally
- Gain Weight During Pregnancy | Diet to Increase Pregnant Women Weight
Hi, I am 19 years old guy height with 5.9. How do I increase my weight? I have a habit of masturbating daily and 5 times and also have habit of chewing tobacco. Please help me to gain weight within 3 months.
Hello, I am 32years and 166cm in height. My weight is 50kg and have long wish to put on weight but to no avail. I am a healthy single mother caring for two big boys (3 and 4 years). Could you please help my dream come true? Thank you
I am 20 years old and I weigh 101 pounds, which is 45.9 kg. I want to know if I am under weight for my age and do I need to gain weight or should I stay that way? What is the ideal diet to increase body weight?
You can increase your weight upto 10 kg to 15 kg.
Following this diet regimen you can achieve your goal.
1. Increase your calorie intake, eat 5 to 6 times in a day, and take 3 large meals and 3 small meals, at the interval of 3 hours.
2. Your diet should have proteins, as they help in building the body mass. Foods rich in proteins are egg white, cheese, cashew nuts, almonds, red meat, animal liver, cereals, legumes, milk and yogurt, chicken and fish.
3. Carbohydrates are rich energy source; they are needed to perform daily activity. Like proteins they are needed to gain weight. Sugar, starch, and dietary fiber are good source of carbohydrates. Fruit juices, potatoes, brown rice, oats, pasta, whole grains, and fibers like sweet corn, black beans, and broccoli are good source of carbohydrate.
4. Polyunsaturated fats also help to increase weight. They are corn oil, flaxseed oil, avocados, nuts, walnut contain essential fatty acids,
5. Fruits like bananas, mangoes, papaya.
6. Mild exercise should be part of your programe to gain weight. A brisk walking, aerobics, and a gym, apart from increasing your appetite, will boost your energy self esteem