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NOT GAINING WEIGHT
Currenty i m 22 year old and my weight is only 44 -45 Kgs, I m not able to gain weight as other person gains and someone suggested me Your metabolism is high and also genetics work,Is that True ?
Answers (10)
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Yes, your metabolism and genetics do play a role in weight. If your metabolism is fast, your body burns calories quickly, making weight gain harder. But don’t worry—gaining weight is still possible with a proper plan.
Next Steps
Try to eat more often—every 2 to 3 hours—and include calorie-dense foods like:
Bananas, mangoes, chikoos
Dry fruits (dates, raisins, almonds, walnuts)
Peanut butter, cheese, paneer, ghee
Milkshakes, smoothies, curd with fruits
Parathas, rice with dal/ghee, and high-protein foods
Also, avoid skipping meals and try mild strength exercises to build muscle. With consistency, you’ll see changes over time.”
Health Tips
feel free to connect with me for a personalized diet plan
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Yes, itâs trueâhigh metabolism means your body burns calories faster, so gaining weight becomes harder.
Genetics also plays a roleâif your family members are naturally thin, your body may also be built like that.
But that doesnât mean you canât gain weightâit just needs the right plan and consistency.
Eat more frequentlyâevery 2â3 hours have small but energy-rich meals.
Include calorie-dense healthy foods like nuts, peanut butter, paneer, ghee (home- made) , banana, dates, and full-fat milk.
Add 1 extra roti or 1 extra bowl of rice dailyâit makes a big difference over time.
Donât skip meals at all, especially breakfast.
Drink milkshakes, smoothies, and lassi instead of plain water sometimesâthey add calories and nutrition.
Add protein to every mealâmilk, curd, dal, eggs, paneer, or sprouts.
Do light strength exercises or yogaâthis helps you build muscle, not just fat.
Get proper sleepâat least 7â8 hours daily. Body builds better when it rests well.
Donât compare yourself with othersâeverybodyâs body is different. Focus on small, steady gains.
Next Steps
If weight is not increasing at all even after 2â3 months of efforts, get tests done for thyroid, vitamin D, B12, and hemoglobinâsometimes deficiencies slow down weight gain. With a proper routine and little patience, your weight will go up naturally and in a healthy way.
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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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Helloooo
yes it is true..
you have to modify your lifestyle by basic 5 things:
take small frequent meals with the help of balanced diet.
Do regular exercises.
hydrate your body.
take 8 hours sound sleep.
avoid addiction if any.
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For more information please contact me through practo
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Please ask me directly for details.
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Hi, this is Dt. Vanshika Mathur.
Yes, it’s true that during younger age, metabolism tends to be higher — and that often creates a myth that gaining weight is impossible. But the fact is, healthy weight gain is absolutely possible through muscle building.
Focusing on muscle gain — not just fat — helps you achieve a healthy shape and ideal weight in a sustainable way. With the right diet, workout, and lifestyle management, you’ll definitely see results.
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If you’d like a personalized plan and guidance, feel free to book an appointment via Practo — I’d be happy to help you on your journey!
Thank you!
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There could be multiple reasons for it need to discuss over consultation
Better to connect with me over consultation to help better
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Ms. Isha Rani
Dietitian/Nutritionist
6 yrs exp
Gurgaon
Yes, it is possible that a high metabolism and genetics are playing a role in your difficulty gaining weight. Some individuals naturally have a higher basal metabolic rate (BMR), meaning they burn more calories at rest. Genetics can also influence factors like body type, appetite, and how efficiently your body stores fat or builds muscle. However, other factors such as dietary habits, physical activity level, sleep, stress, and any underlying medical conditions should also be considered.
Next Steps
Get a full medical check-up to rule out any underlying conditions such as hyperthyroidism, malabsorption, or gastrointestinal disorders.
Consult with me to create a personalized high-calorie, protein-rich meal plan.
Consider resistance training or strength exercises to help build lean muscle mass.
Track your food intake and weight changes over a few weeks to understand your body’s response.
Health Tips
Avoid relying on junk food or sugary options to gain weight. Focus on healthy calorie-dense foods like nuts, seeds, dairy, lean meats, eggs, legumes, and whole grains. Make sure you’re also getting enough rest and managing stress, as both impact weight regulation.
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Ms. Neema Yadav
Dietitian/Nutritionist
6 yrs exp
Kolhapur
Thanks for opening up about that - it’s super common to hear you’re just naturally thin or it’s your metabolism but there are ways to work with your body to gain healthy and muscle , even if it feels like a struggle right now
Why you might be struggling to gain weight
High metabolism
Genetic
Hyper thyroid or other health issues
Step to step guide to healthy weight gain
1. Eat more frequently
Aim for 5-6 meals/ snacks per day
Don’t skip meals
2 add calorie -dense , nutrient rich foods
Instead of just more foods focus on more calories per bite
Nut butter
Nuts and seeds
Whole milk, yogurt and cheese
Bananas, avocado, oats , dried fruits
Healthy fats
Smoothie
Pro tip :
Add powdered milk or protein to curry, soup and dal - it sneaks in extra calories.
3. Protein is key :
To gain muscle your body needs
Eggs, chicken , paneer, tofu , lentils
Protein shakes ( whey or plant based ) once or twice a day
4. Strength training > cardio
Focus on weight lifting, resistance band or body wise exercise like push ups, lunges, pull ups , dead lifts
Avoid too much cardio- it burn calories you need
Track your progress:
Track weight once a week
Worth checking with a doctor
Thyroid function
Nutrients deficiency
Parasites and gut absorption issues
Metabolic conditions
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Ms. Trupti Padhi
Dietitian/Nutritionist
15 yrs exp
Bhubaneswar
Good morning pls connect through practo app directly.
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