Hey there I am 18 year old male I am kind of lean, I eat nutritious food often, bt I still can not increase my weight. I can actually see my partial part of rib cage I am too desperate to increase my weight I am 6.2 ft and 65 kgs I also fear d fact dat I might get sugar as my mom has it for abt 10 years now.

Dt. Jennifer DhuriDietitian/Nutritionist21yrs exp

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Hey. Thank you for your query. Weight gain is all about a balance of right nutrition and exercise. Here are some tips for you to get started: Eat a lot ? This sounds much easier than it really is. Whatever you?re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. This is going to be difficult for a few weeks, because you?ll often have to force yourself to eat even when you?re not hungry. Not just any calories though. Eat a lot of good things ? You need to eat a ridiculous amount of calories if you want to gain weight, but you want to make sure most of those calories are GOOD calories. You could easily get lots of calories eating burgers and pastries, and drinking aerated drinks but that will just make you fat. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, and healthy fats. Protein = building block for your muscles. Chicken, fish, meat, eggs, milk, almonds, peanuts. Eat lots of this stuff, all the time. Carbs will help you put on weight along with protein, roti, rice, wheat bread, bajra or jowar, etc. Will help you put on weight. Every meal should have vegetables and fruit. If you just eat protein, your body will resort to using it for energy rather than building muscle. Just taking protein shakes thrice a day will give NOTHING. Unless you?re eating tons of good fats (peanuts, almonds, ghee, cream), good carbs (fruits and veggies, whole grains), and protein, you won?t be gaining weight. Keep track of everything you eat ? input your stats and start to track every one of your meals. It will tell you if you?re eating enough calories, enough protein, and enough carbs. Compound exercises are your friend? Concentrate on complex, compound exercises that recruit as many muscles as possible. Appearance is a consequence of fitness ? Concentrate on being really strong and lifting heavy weights, and your body will follow suit. Let your muscles rest ? never exercise the same muscle two days in a row. Your muscles get rebuilt (larger) during your days off, so never exercise the same muscle before it?s ready. Sleep ? you need to be getting 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you?re sleeping. If you are only getting 6 hours or less, you?re not going to get all the benefits of your exercising and diet. Cardio alone is not going to help? Running long distances isn?t going to help you. If you?re going to run, do sprints or run up a hill. Keep your distance cardio to a minimum if you want to put on some pounds. Make it part of your routine. It?s okay to skip a workout here and there, but it is NOT okay for you to skip a meal if you?re serious about weight gain. You need to be always eating. Realize you will put on some fat ? with all of this eating, you are going to be putting on some fat along with your muscle. That?s okay! 

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