Hii I am 20 years old my height 5.7 my weight 40 kg I want to gain my weight please tell me.

Question

Hi for weight gain you should eat more calories than you burn. Eat 500 calories extra than what your body requires. You can visit or contact us for finding your calorie requirment. Then work on increasing the portion size of your meals. Try to increase the number of meals per day. Add mid-meal snacks and munching to your routine. Add full-fat milk and milk products to your diet. Track calories. These small changes can help you reach your weight gain. Take care.

Surabhi Jain Nutritionist And Lactation Consultant · Accepted Answer

Hi for weight gain you should eat more calories than you burn. Eat 500 calories extra than what your body requires. You can visit or contact us for finding your calorie requirment. Then work on increasing the portion size of your meals. Try to increase the number of meals per day. Add mid-meal snacks and munching to your routine. Add full-fat milk and milk products to your diet. Track calories. These small changes can help you reach your weight gain. Take care.

Karuna Chawla · Answer

U can try this - 1. 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). Or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits (eat whole fruit not juice), a handful of peanuts, seasonal fruit, a cup of curd/milk, a cheese cube/slice/ banana shake etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style. Exercise to gain weight swimming:jogging:lunges and squats:bench press:deadlifts:yoga:pull-ups:upright barbell rows and dumbbell shoulder press lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat. 11. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.