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How can I increase my weight?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
i am 6.1 hieght and 58kg weight only, i am very lean. how to increase my weight? Please suggest me. regards XXXX
Posted Wed, 15 Jan 2014 in Weight
Answered by Meenakshi Attrey 38 hours later
Brief Answer: high protein high calorie diet Detailed Answer: Hi XXXXXXX Thanks for posting the query. The data provided by you indicated that your BMI (Body Mass Index) is 16.9 kg/m2, indicating that your weight for the given height and age low.Ideally your body weight should be between 80 - 85 kilos. Lower body weight is mostly associated with lack of muscles and in some cases the deficiency of certain important nutrients. The most common reasons of low body weight are inadequate eating habits, prolonged meal timings, poor food selection and in some cases it is hereditary also. It is therefore, very important for you to be careful, and eliminate all the possible reasons of lower body weight. You may consider the following changes in your diet for healthy weight gain: o Divide your meals into smaller and frequent portions; this would enable the body to consume an adequate amount of calories and use them judiciously. o Include nuts and oil seeds in your daily diet. Nuts alone are good muscle building snacks. Rich in mono saturated fats, and even contain a healthy combination of protein and calories. For a better weight gain strategy, you can use peanut butter in different dishes. o Experiment with flax seeds, sunflower seeds, almonds, pistachios, and other nuts and seeds. These are rich in protein and calcium and are good snacking options. o Include protein sources like whole beans, legumes, vegetables like mushroom, soy and milk in daily diet, for building muscles, which is a healthy way for gaining weight. o Include starchy foods like potato, tapioca, sweet potato etc., as these would provide the additional calories, which are free and easily available. This helps in the protein sparing action, i.e. these foods support the proteins to do their primary work of building body muscles rather than providing the calories. o Drink plenty of water and other fluids like tender coconut water, fresh juices, fresh soups, lemon juice etc. but avoid taking the fluids immediately before or in between the meals, as this reduces the calorie intake. o Avoid the carbonated drinks like coke, Pepsi etc. o Avoid taking snacks immediately before or around the meal timings, as it affects the appetite hence the intake of food, resulting in unbalanced food intake. o Be Consistent as it takes time for the body to adjust and show the desired results. o Keep away from junk foods, as these often contain bad oils and very less nutrition. Since your BMI is low i would suggest you to start taking the protein supplements, you may choose from the ones that are commonly available in the pharmacies, like resource high protein, ensure, proteinex etc. It is also important to take up regular exercises, mainly resistance and breathing routines. Avoid plain cardo workouts. This would ensure that the available protein is used for muscle development, which otherwise would be converted to fat and stored around waist and thigh area. Take help from a professional fitness trainer to formulate the exercise pattern best suited to you. Hope this helps. Meenakshi
Above answer was peer-reviewed by
Follow-up: How can I increase my weight? 11 hours later
Hi XXXXXXX The above Suggestions will helps me a lot. Sure i will follow your instructions. for any other consern i will come back to you. Thanks regards XXXX
Answered by Meenakshi Attrey 11 hours later
Brief Answer: be consistent and stick to the plan Detailed Answer: Hi XXXXXXX You are most welcome. Meenakshi
Above answer was peer-reviewed by
Follow-up: How can I increase my weight? 12 hours later
Hi XXXXXXX My Skin is Dry, in this winter season my skin become damaging day by day, suggest me which food i need to take and which body lotion is best, tell me if any particular soap is best for this winter season. Please Suggest me..:) Regards XXXX
Answered by Meenakshi Attrey 11 hours later
Brief Answer: keep the skin clean and moisturize daily Detailed Answer: Hi XXXXXXX thanks for the query. Dryness of skin is a common occurrence in the winters as the air becomes dry and intern affects the skin. Sometimes during the winters the intake of fluids also decreases. Diet rich in good fats and vitamin E would be of help. Isimple tips, as mentioned below, would help you get a healthier skin: • Cleansing is an integral part of skin care, not only externally but internally as well. Starting the day with a glass of Lukewarm lemon water with honey, cleanses the body and skin. • Take good fats, like soaked almonds and walnuts, peanut butter and liver oil capsules. • Green tea / Ginger tea with lemon and mild black coffee provides antioxidants and improved integrity of skin. • Fruits like banana, XXXXXXX watermelon, mango and papaya are particularly important for skin health. Being rich in minerals and vitamins, they have many benefits like anti ageing, and regenerating effects. They also improves the skin texture, elasticity, radiance and softness. • It is very improvement to exfoliate the skin regularly, a mask of mashed XXXXXXX pulp, honey, XXXXXXX water and oatmeal, serves as an excellent exfoliating agent. • Include fibrous foods in the daily diet to support digestion and maintain regular bowel movements. • Regular sleep, and sufficient intake of water and other non sugary liquids is recommended. • Take sufficient sleep and give rest to the mind for better results. • Avoid fatty, fried and too much refined food. • And lastly, always use protection against sun while going out. A good quality sunscreen would help. Hope this helps. Meenakshi
Above answer was peer-reviewed by
Follow-up: How can I increase my weight? 9 hours later
Hi XXXXXXX Your Suggestions Helps me a lot Thank You So Much.... In Dinner Daily i am eating Curd with Sugar is it Healthy r not ? And Badham Milk, Tea, Coffee, Boost and Horlicks Which is good for Health? if i want to increase my muscles for this which product is good ? i used Amway Product but it is not useful..! Please Suggest Me..:) regards XXXX
Answered by Meenakshi Attrey 3 days later
Brief Answer: protein supplements with resistant exercises Detailed Answer: Hi XXXXXXX Thanks for posting the query. you may continue taking the curd. However, it is advisable to include jaggery in place of white sugar, as it is rich in minerals especially iron. Milk with supplements or proprietary drinks can also be taken. Tea and coffee intake should be limited because of their caffeine content. If your current supplement is not helping you, then try the other ones like resource high protein, promaxe, kabipro etc. these are available in most pharmacies and in general stores also. make sure that you administer the doses as per the printed instructions. And to get the maximum benefit of the additional protein, get started with ressistant exercises like weight lifting, rotations, arm raise etc. Also, include sufficient water and other fluids to wash of the by products of protein metabolism. Eat on time and follow the advises given in earlier posts for better results. Good luck... Meenakshi
Above answer was peer-reviewed by
Follow-up: How can I increase my weight? 9 hours later
Thank You So much for giving super suggestions...:) And one more my Big Problem is Teeth, Almost all my 4 side Teeths are damaged. and in top 2 that to Left side and right side. for this what you will suggest? in child hood days i eat more cholocates, because of that my teeth got damaged. Now what i need to do? i want to remove those damaged Teeth and fix another Artifical teeth is it good?? how much it will cost? Please suggest me., your suggestions are helping me a lot Regards XXXX
Answered by Meenakshi Attrey 41 hours later
Brief Answer: Kindly create a new query for dentist Detailed Answer: Hi XXXXXXX Thanks for the encouraging feedback. The problem that you have mentioned would be better addressed by a dentist. I request you to kindly take an opinion from one of the dentist on our panel. However, if there is any query related to diet, please feel free to post it for me. Stay Fit, Meenakshi
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