Underweight Remedies, Exercises and Diet to Gain Weight

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How can I gain more weight?

Normal diet supplemented with high calorie food plus protein & fat so that the bulk of the diet is not much increased. Diet with high calories food containing approximately 2700 to 3000 calories plus proteins up to 80 to 90 gms plus fats up to 70-80gms will help you to gain weight, along with that one should exercise for around half an hr to  increase bulk of the muscles good sleep of around 7-8 hrs per day is very essential.

What food or specific diet should I adopt to gain weight?

Total energy intake and needs of individual of same age, sex and weight with differing level of physical activity vary by + or – 30%. Individuals appetite are geared to their energy needs. As adults age they become progressively less active and loose lean tissues, including muscles, thereby reducing their body mass ratio as well as energy, food-consumption of appropriate mix of different foods, vitamins and minerals , is necessary to avoid deficiency disease.

  1. About 2700-3000 calories are required to gain weight.
  2. Proteins-(80Gms) for growth an repair. Milk and eggs have high protein contents, milk 400-500 ml per day.
  3. Carbohydrates and Fats  form energy foods
  4. Carbohydrates can be consumed in the form of whole grains cereals, whole meal bread, pasta and rice, potatoes, peas, beans, lentils, vegetables and fruits. This should be taken approximately 750 gms per day.
  5. FATS- semi-skimmed milk, potatoes as baked, boiled, mashed  or grilled.
  6. Fresh fruits with plain yogurt instead of ice creams, puddings or cream cake, biscuits or chocolate. cheese of lower fat variety.
  7. Low fat butter which is high in poly unsaturated fats and has same calorie as butter.
  8. Choose cooking oil of corn, soya, sunflower, olive, rapeseed. Essential fatty acid occurs naturally in whole grain cereals seeds and nuts. All this should be taken in a combination around 70gm/day.

Why do I keep losing weight? How can I stop being thin?

Loss of weight in spite of all dietary measures calls for a doctor to rule out certain diseases such as:

  1. Diabetes mellitus, hyper thyroids, hyper tension, hepatic disorder- cirrhosis of lever, lever access etc, and tuberculosis and in very rare cases malignancy.
  2. Chronic diarrhea, lack of enzymes or bile, lack of hydrochloric acid and pepsin in intestine, malabsorption syndromes, and intestinal parasites can cause a loss of weight in spite of eating well.
  3. Excessive elimination or abnormal loss of fluid through diarrhea and vomiting can cause weight loss.
  4. Stress is a major factor in today’s life for weight loss. In some cases of psychosis (anorexia nervosa, depression) can cause weight loss.
  5. Drug addiction can also lead to weight loss.

Is weakness related to being underweight? Am I feeling weak because I am underweight?

You have to calculate your body mass index (BMI) first, using formula Weight in KG divide by height in meter Square. Patient below 20 level are under weight. Between 20-25 are normal above 25 obese. If you are underweight then yes your condition (feeling week) is because you under weight. Body requires energy to cope up with work. It can be physical or mental or both. Since you are under weight your body has energy which is already in depleted quantity and hence when you are working it is used up and you are bound to feel week. Brain, muscles and all body tissue require adequate energy for all their working purpose. Adequate intake of calorie, carbohydrates, proteins & fats, minerals & vitamins is required. Amount of calorie may be calculated based on actual weight of the person. Exercise if required to develop muscles and stamina as it increases circulation and provide more oxygen to the tissues.

Any exercises to keep me energetic and not feel weak? Can Yoga help me feel alive, active and not weak?

Here are a few things that may help you feel active and energetic:

  1. Walking- Walking for 30-45 minutes per day at least 5 times in a week. Jogging 20-30 minutes per day 5 times a week should be done early morning or by cycling swimming etc may be replaced with.
  2. Massage- Head to toe self massage. Oil massage is a great way to start each day. Start with the head and work your way down, using upward strokes at the back of the body and downward strokes at the front. It should not be rushed. Circular motions should be clockwise.
  3. This increases circulation and provides body tissues with more oxygen. It relaxes muscles and helps ease stress and tension. Increases energy and vitality. Follow it with warm bath
  4. Meditation- Meditation is usually of great help. Suryanamaskar (Sun Salutation) should be done only if one does not have bone or muscular pain.
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September 3, 2008 | Filed Under Weight Loss and Diet 

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