My age is 21 running and my weight 35 kgs which is very low and it gives me more stress that I have no balance between age and body and also flat chest that is sometimes very uncomfortable wearing clothes because no clothes looks good in this type of body. So I want some suggestions from the doctor that might be help me to gain weight and for chest also I want some suggestions.
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Eat calorie dense foods means foods that gives more energy even though consumeed in less quantities like nuts and seeds,include good fat foods like high calorie fruits ,ghee,Avocado ,Coconut milk along with strength training exercise
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To gain weight and build a fuller chest, focus on these key areas:
Diet:
Eat calorie-dense, nutritious foods like rice, rotis, eggs, paneer, and nuts.
Include protein in every meal (e.g., chicken, tofu, lentils) to build muscle.
Drink milk or smoothies with peanut butter and banana for extra calories.
Exercise:
Perform chest-building exercises like push-ups (wall, knee), dumbbell presses, and resistance band workouts.
Focus on full-body strength training to gain muscle.
Next Steps
Consistency:
Eat regularly, aim for 3–4 meals and snacks a day, and train 3–4 times per week.
Sleep & Stress:
Get 7–8 hours of sleep, manage stress, and stay hydrated.
This plan helps you gain weight gradually, focusing on muscle growth, and helps develop a balanced body shape.
Health Tips
If you want a customised diet plan please contact me.
To address low body weight and flat chest , the goal is to follow a high -calorie, protein rich diet that promotes healthy weight gain and support lean muscle development- particularly in the chest area, which may help create a fuller appearance over time when combined with targeted exercise.
General Dietary Guidelines for weight gain and chest development:
Increase calorie intake
Focus on nutrients dense foods, not just junk or processed foods
Prioritise Protein:
Aim 1.2 -1.5 gm of protein per kg of body weight
Good source:
Paneer , tofu , tempeh , milk , beans , chana , rajmah , nuts , nut butter and protein powder
Eat every 2 -3 hours :
Includes three 3 main meals and 2-3 snacks per day
Never skip breakfast- make it protein and fat rich
Add healthy fats:
Helps increase calorie and support hormone balance
Ghee , olive oils, coconut oil, avocados
Use calorie booster in meals:
Add powdered nuts / seeds in smoothies or curries
Focus on gut health:
Poor absorption = poor weight gain
Eat
Curd / probiotics-rich foods
Cooked vegetables over a raw if digestion weak
Stay hydrated:
Don’t drink water 30 minutes before/ after meals
Includes strength training:
Especially chest targeted exercises to build muscle in that area
Sleep and stress :
Poor sleep or high stresses impact hormones and weight gain
Ensure 7-8 hours of restful sleep every night.
Exercise Tips for chest Development:
Diet helps build the foundation, targeted exercises help shape the chest area
Push ups , chest press , incline wall push ups
Nutrition Tips :
Ensure get adequate protein 1.2 -1.5 gm protein per kg body weight
Intake calories intake by 300-500 / day above your maintenance
Includes strength training 3-4 x / week to support muscle growth
Stay hydrated and get adequate sleep to muscle recovery and hormones balance.
Hi add high protein & Moderately carbohydrate rich food ( panner/ tofu/ chicken/ fish/ egg/ milk & dairy products/ oats/ dalia/ missi roti ) followed by particular area strengthening exercises ( abs/ push-ups etc )for Chest line. Add more of liquids like juices/ coconut water/ electrolytes etc. follow this routine for one month at least.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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