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BMI is underweight.
I was 50 kg when I was in school.But from some years my weight has gone down.I am 44 kg now.My BMI is underweight.How to gain weight.
Answers (12)
We need proper detailed conversation about your meals , lifestyle , stress levels , medical history and much more. Surface level talk never helps so please book your consultation via app. Thanku eat well live Nutrigenious
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Gradual weight loss over several years is worth looking into, as it can come from low food intake, a fast metabolism, or medical causes such as thyroid or digestive issues, so a check-up with your doctor is a good idea.
Healthy weight gain also works best with a plan built around your appetite, food preferences and routine. I’d be happy to create a customised diet plan to help you gain weight steadily, so please book a consultation.
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Definitely, you can improve your weight for gaining weight three main things for improving bmr like healthy diet, exercise and walk early morning and evening
Small and frequent feeding
Do meditation
Do mindset
Change your lifestyle
Connect me through practo you will get good results.
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Hello, thanks for writing in. Many people go through this, and it's very fixable once we know why the weight has dropped.
Next Steps
Since you've lost weight gradually over several years without trying, I'd first rule out a medical reason. A simple set of tests usually covers it: thyroid (TSH), a blood count and hemoglobin, vitamin B12 and vitamin D, blood sugar, and sometimes a check for gut problems like celiac disease or an infection. If something is found, fixing it often brings the weight back naturally.
If everything comes back normal, a few habits help a lot:
Eat 5 to 6 times a day instead of 2 or 3 big meals. Small, frequent meals suit a low appetite better.
Add healthy calories: ghee, nuts, peanut butter, paneer, eggs, milk, bananas, dates.
Include protein at every meal (dal, eggs, curd, chicken or fish if you eat them).
Some light strength exercise helps the weight go on as muscle, not just fat.
Good sleep and less stress make a real difference, since both affect appetite and weight.
Aim for slow, steady gain, around half a kilo a week is plenty. Please avoid junk food and sugary drinks to bulk up, as they don't help in the long run.
If you also notice tiredness, hair fall, irregular periods or stomach issues, do mention them when you visit. I'm happy to see you in the clinic and plan a diet that suits you. Take care.
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Personalised consult is required to treat you from roots
Details case history to guide u properly if u wish to take treatment consult online through practo app for proper management
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You need to take high protein diet .Please ask me directly for personalized diet plan for you.
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Ms. Harshita
Dietitian/Nutritionist
14 yrs exp
Delhi
Kindly consult with me for detailed discussion and costimized diet plan through practo.
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Ms. Neema Yadav
Dietitian/Nutritionist
7 yrs exp
Kolhapur
Healthy weight-gain strategy
1. Increase calories gradually
* Add approximately 300–500 kcal/day initially.
* Aim for about 0.25–0.5 kg/week.
2. Include protein at every meal
* Paneer/tofu
* Dal, moong, masoor
* Chana/rajma (if tolerated)
* Soy chunks
* Curd/Greek yogurt
* Milk, if tolerated
* Nuts and seeds
3. Easy calorie-dense meal options
Breakfast
* 2 moong dal chilla + paneer + curd
* Vegetable poha + peanuts + curd
* 2–3 idli + sambar + coconut chutney
* Oats/muesli + milk + nuts + seeds
* Paneer paratha + curd
Mid-morning
* Banana + handful of nuts
* Fruit + curd
* Coconut water + roasted chana
* Dates 1–2 + nuts (if fatty liver, keep dried fruit portions small)
Lunch
* 2–3 phulka/chapati + dal + vegetable + paneer/tofu + curd
* Rice + dal + vegetable + tofu/paneer
* Khichdi + curd + vegetable + paneer
Evening
* Paneer/tofu sandwich
* Peanut chaat
* Roasted chana + fruit
* Smoothie with milk/curd + banana + nuts, without added sugar
Dinner
* 2–3 chapati + dal + sabzi + paneer/tofu
* Vegetable khichdi + curd + paneer
* Rice + dal + vegetable + tofu
Bedtime
* Milk/curd if tolerated
* Or a small handful of nuts/seeds.
Important for healthy weight gain
* Protein: include a protein source at every main meal.
* Strength training: 2–4 days/week can help convert weight gain into muscle.
* Don’t depend mainly on chocolates, bakery foods, fried foods or sugary drinks.
* If appetite is low, use small frequent meals (5–6 times/day).
* If weight is unexpectedly low or continuing to fall, check for causes such as anemia, thyroid problems, digestive issues, diabetes or inadequate calorie intake.
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Your weight loss from 50 kg to 44 kg and underweight BMI deserve attention, especially if the weight reduction has been unintentional. The first step is to understand the possible cause and then work on a personalised calorie and protein rich diet for healthy, gradual weight gain and muscle improvement.
Next Steps
Please connect for a consultation so I can assess your dietary pattern, lifestyle and relevant medical history and guide you accordingly.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning please connect through practo app directly.
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Ms. Somya Jain
Dietitian/Nutritionist
11 yrs exp
Delhi
Please connect over consultation with your routine and diet to help you better
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Dr. Ankita Gahlot
Obstetrician
12 yrs exp
Bangalore
At 44 kg and 5.5 feet, your BMI works out to around 16, which falls in the underweight range. A few years of gradual weight loss like yours is usually about intake not quite matching your body's needs, though thyroid issues or poor absorption can also play a part.
Next Steps
Aim for a calorie surplus with protein at every meal, nuts, dairy, and healthy fats like ghee or peanut butter, along with light strength training to build muscle rather than just fat. If you don't see steady gain over two to three months despite eating more, get your thyroid and a basic blood panel checked.
Health Tips
Please see a physician if you also notice fatigue, hair loss, or irregular periods alongside the low weight.
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