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Suggest Ways To Gain Weight
Question: Hi I am 34 year old, I want to gain weight but due to my schedule and less appetite I am not able to do so. My weight is 62kg and my height is 6.3 ft so as per my height in under weight please help me and suggest me what to do to gain weight and confidence
Brief Answer:
You have a ideal BMI which is recommended for Indians
Detailed Answer:
Hi dear.Thanks for your query.
Body mass index is a measure of body fat based on height and weight that applies to adult men and women.It is an indicator of good health.You have an ideal BMI which is 23.5(Normal range >18.5-23).A BMI of 23 for Indians is ideal and I appreciate you have one.
If you really want to gain some more weight(BMI upto 25 is fine) I would like to share a couple of suggestions which might help you-
1.Eat 3 meals and 2 snacks in between meals/day.Choose high calorific foods like-
a)Milk shakes, fruits(apple,banana,pineapple,chiku fruit,pear), carry dry fruits in a snack box and have during little time when you free during your busy schedule.Add more protein(peanut, soyabean etc).
2.Egg and milk are wholesome food.Take them daily.Especially 100-150ml of warm milk before going to bed brings in a healthy and considerable weight gain.
Start with smaller proportions(how much ever you can) initially and gradually increase the intake.
3.Plan for fitness regime - Exercise improves your appetite, your physic and removes unwanted fat(bad cholesterol) and toxins from your body.Visit a gym closeby- do weight training exercises.Consult a expert trainer for further advice on a proper mix of aerobic/anaerobic exercise.It is important to strike a balance between exercise and diet for a healthy weight gain.
4.Have plenty of oral fluids.Drink alteast 3-4 liters of water/day.
Scale up gradually by increasing the proportion of food.Increase 250-500kcal/day and monitor if you are improving on your weight every week.
Feel free to revert for further queries.
Regards
Dr.Praveen
You have a ideal BMI which is recommended for Indians
Detailed Answer:
Hi dear.Thanks for your query.
Body mass index is a measure of body fat based on height and weight that applies to adult men and women.It is an indicator of good health.You have an ideal BMI which is 23.5(Normal range >18.5-23).A BMI of 23 for Indians is ideal and I appreciate you have one.
If you really want to gain some more weight(BMI upto 25 is fine) I would like to share a couple of suggestions which might help you-
1.Eat 3 meals and 2 snacks in between meals/day.Choose high calorific foods like-
a)Milk shakes, fruits(apple,banana,pineapple,chiku fruit,pear), carry dry fruits in a snack box and have during little time when you free during your busy schedule.Add more protein(peanut, soyabean etc).
2.Egg and milk are wholesome food.Take them daily.Especially 100-150ml of warm milk before going to bed brings in a healthy and considerable weight gain.
Start with smaller proportions(how much ever you can) initially and gradually increase the intake.
3.Plan for fitness regime - Exercise improves your appetite, your physic and removes unwanted fat(bad cholesterol) and toxins from your body.Visit a gym closeby- do weight training exercises.Consult a expert trainer for further advice on a proper mix of aerobic/anaerobic exercise.It is important to strike a balance between exercise and diet for a healthy weight gain.
4.Have plenty of oral fluids.Drink alteast 3-4 liters of water/day.
Scale up gradually by increasing the proportion of food.Increase 250-500kcal/day and monitor if you are improving on your weight every week.
Feel free to revert for further queries.
Regards
Dr.Praveen
Above answer was peer-reviewed by :
Dr. Vinay Bhardwaj
Answered by
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