I'm disha. I'm 14 years old and 38 kgs. I'm struggling having a calorie surplus. And which exercises are better to do at home and gain weight? Also post workout meal. Pls help me i'm just depressed because of my weight.

Mr. Ashish PuniaDietitian/Nutritionist0yrs exp

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See lybrate-user, calorie surplus only puts pressure on digestive system. The main concept of weight gain is right nutrition, workout and good sound 8 hours sleep. If any of these is not right, the struggle will continue. Avoid empty calories such as biscuits, rusk, noodles, pasta,jam etc. Even though they are loaded with calories. They contain no nutrients. Focus on nutrients dense food such as full cream dairy. If non vegetarian add chicken, fish. Chicken is easier to digest than say, boiled eggs. Avoid nuts, seeds, dry fruits, peanut butter, soya bean etc as they are loaded with phytic acid which are antinutrients in nature. Get enough sunlight. Focus on large muscle groups such as back and glutes instead of biceps. Add spinach, oranges, black grapes, mosambi, pineapple etc. Eat 3 large meals instead of snacking. Add himalaya bael once daily. Enterogermina once in 10 days. You will see immediate changes. I wish you good luck.  

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