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Body weight is not increasing
From 2 to 3 years my body stuck at 46kg not growing much.i tried everything but still in under weight what I have to do ?
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With having a good diet, excercise also equally important
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Good afternoon sir,
Need some more details like family history, hormone levels etc
Kindly contact personally
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Start eating more calorie-dense foods like bananas, dry fruits, peanut butter, and full-fat dairy.
Increase your protein intake with paneer, eggs, chicken, fish, or dals to help build muscle.
Have 5-6 meals a day instead of 3 big meals. Include snacks like nuts, chikki, cheese, or homemade smoothies.
Add healthy fats like ghee, butter, coconut, and seeds (flaxseeds, chia, pumpkin) to your meals.
Drink milk with dates or almonds before bed for extra nutrition.
Avoid skipping meals and eat even if you donât feel hungry.
Strength training or resistance exercises can help in gaining healthy weight, not just fat.
Stay consistent with your eating pattern and avoid stress, as it affects metabolism.
Check for underlying issues like digestion problems, thyroid, or vitamin deficiencies if weight is not increasing despite eating well.
Sleep well, at least 7-8 hours, as rest is important for muscle growth and weight gain.
Next Steps
Avoid adding table salt, extra oil, or heavy tadka to your meals. This helps reduce unnecessary sodium and unhealthy fats, supporting better heart health and overall wellness.
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If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
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Please ask me directly for personalized diet plan for you.
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Hi first of all I suggest like you need to add more carbs , fat and protein in your diet that means u need to fix your meal timing and portion also add good fat in your
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add sweet potato and slightly increased your portion size
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Pls connect with me through video consultation or any qualified Dietitian for complete assessment and guidance.
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Helloooo
Increase your metabolisam for that do regular workout - sometimes heavy exercises, take regualr meals on time which is high in protein, take 8 hours sound sleep, hydrate your body well
that will help you to gai weight
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For more information please contact me through practo
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Hi
Please do a complete blood test to understand if there’s any reason for this.
Next Steps
For a personalised nutrition plan please book a call through my website -
https://www.pragmaticnutritionist.com/
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through app directly.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy evening,
Gaining weight in a healthy way often requires a combination of consuming more calories and focusing on nutrients-dense foods . If you’re underweight, the goal should be to increase muscle mass and overall health rather than just adding fat .
1. Increase calorie intake:
To gain weight you need to consume more calories than you burn. A good starting point is to aim for 300-500
Extra calories per day
Focus on
Healthy fats , complex carbs and protein-rich foods
2. Eat more frequently:
Have 5-6 smaller meals through out the day instead
Of just 3 big ones
3. Protein is a key :
Protein is essential for building muscle.
1.6 -2.2 gm per kilogram of body weight
4. Incorporate healthy, calorie dense smoothie
If you struggle to eat large meals, drinking calories is an
Easy way to increase your intake.
5. Don’t skip carbs :
Carbs will help giving energy and need gaining weight
6. Focus on strength training:
Regular strength training will help you build muscle rather than gaining fat
7. Rest and recovery:
Don’t forget that muscle growth also happens during rest , so get plenty of sleep (7-9 hours) and allow your muscles time to recover after strength training.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Get your blood test done
Then with report connect with me on app to help better
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