My height is 5'4" weight is 42, m underweight what to do gain weight. Having dark circles, pimples on whole face.. Not too fit, had slip disc last year but m still in pain..suffering from pain of spondylitis..also
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You first visit a physician and get your hormone levels checked,and also any other health issues are there or not. If all OK. Then for general good health you need to have lot of vegetables in the form of salads, sautéed, or light cooked so that the vitamins n minerals retains, seasonal Fresh fruits too.
You can have 1 egg everyday, full cream milk, nuts.
Exercises you need to be specific due to your history of slip disc. Best is few particular postures of yoga and strengthening exercises with a simple cardio exercise like swimming or brisk walking.
You start trying these and in the meantime visit a physician for check up. I suggest you to consult a dietician after the check up for more specific guidelines.
First thing you require a thorough medical check up . So do visit your family physician.
Secondly, monitor your calorie intake by using handy apps available for smartphones.
Your calorie intake must be atleast 2400-2600kcal per day. So set your goal and start taking a good combination of fruits, vegetables, grains,nuts, milk, and non veg to reach 2400kcal.
Also start a protein drink .
Drink lots of water
Have frequent meals, 3 main meals should not be less than 500 cal.and add 3 snacks.
For back pain, please consult a physiotherapist to learn proper exercises and continue the same.
Once you r out of pain, start strengthening, stretching exercises to build lean body mass.
try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins.... Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also....include green leafy vegetables in your diet. Milk products like chesse,panner etc and meat can help you gain weight but since they contribute more towards fat and based on the history you have given, you need proteins instead of fat to build your body mass so avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina....Consult dietitian they will do the needful.
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