Tips to Increase Weight of Body | How to Promote and Gain Body Weight

Question: I’m 20 years old with weight 40 Kgs. How can I increase weight? What’s the ideal weight for my height?


Weight is a very relative term. It depends on many parameters – height, gender, age, occupation, illness. A person is regarded as moderately under weight if he is 10% below his ideal body weight. And he is regarded as severely under weight, if he is 20% below his ideal body weight.

What is your height? Is the thinness affecting you physically? Do you feel tired or weary?

Approximately, for your age group, the range of weight that will be ideal is 50-55kgs.

Ways to put on weight:

  • The important thing to remember is to put on weight the scientific way. Do not pile on unnecessary kilos, by consuming foods that have no nutrient value.
  • Eat right. Do not eat too much off fatty and greasy food, which you might have to shed later on.
  • Maintain a diary of what you eat and when you eat for a period of 3 months.
  • A balanced meal comprising of adequate carbohydrates, fats, and proteins in the right proportion is the key to weight management.
  • Milk is the best food which will help in rapid weight gain.
    It’ll fatten you and at the same time provide the body with all the essential nutrients. Milk is a biologically complete food, which makes available all the amino acids that helps to build muscle.
  • Manage your eating schedule – skipped meals, inadequate meals, habitual fasting, and inadequate exercise have disastrous consequences.
  • Meals should be divided into 6 small ones, instead of 3 big ones.
  • Dry fruits are ideal for people who wish to put on weight. They have a high calorific value and are very good strengthening and fattening foods.
  • Regular exercise is extremely crucial in the management of optimum weight. Activity and exercise stimulate the digestive processes, aid in proper elimination, and boost appetite.