How to increase my weight ,I physically totally weak, I'm taking protein foods, but my bone density is low.
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Hi Lybrate user Weight gain is very slow process. For weight gain you need to follow a strict food regime and exercise regime patiently for a long time. Weight gain through increasing lean body mass is healthy and sustainable for long time. Few tips for weight gain 1.Have calorie and protein dense food 2. Eat small and frequent meals 3. Include all food groups in your diet 4.Follow a weight gain exercise regime 5.Set small and achievable goals For detailed weight gain diet plan you can register to my weight gain programe.
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Healthy balanced diet along with healthy life style and proper rest are the keys of good health. Start eating small frequent energy dense meals instead of 3 large meal. Small meals are easy to digest and keep digestive system running. You can eat small portion of any thing in difference of 2-3 hours like 1 small stuffed paranthas with curd\ whole eggs\spoon full of desi ghee in dal or with roti, paneer, nuts, sprouts, pulses, chicken etc have shakes of fruits with added nuts drink atleast 8-10 glasses of water. Eat all seasonal fruits and vegetables. Quit smoking or drinking if any Manage stress do some moderate intensity exercises for 30 minutes daily. Have positive body image appreciate your self Take sound sleep of 7-9 hour keep your self motivated as it not going to happen overnight. Consult me online for better results.
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