Hi, I am 46 male, upto last year I am regular doing exercise and weight training at gym. But due to lower back injury I have stopped weight training. Since I have stopped I am slowly losing my mass muscle for upper and lower body. Cause my waist size was 34 and now its come to 32 .can you help me out what to do.

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist20yrs exp

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Hi, you are suffering from muscular hypotrophy (shrinkage) due to lack of workout. 1)weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2)have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3)eat 6-8 meals a day as the muscle losses will not happen. 4)have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5)include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6)include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7)eat on waking up and do have a bed time meal like milk and light snack. 8)do not fast or overeat as this will not help. 9)hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10)sleep of 9-10 hours is very crucial to gain muscle mass.  

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