Sir I am 16 years old I am5 feet 2 inches only please help me to increase my height and I have 41 kg weight please help me to increase my weight.
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In order to increase your height you can do exercises daily- skipping, hanging from a high point, gym. Include calcium rich foods like ragi, soybean, tofu, soy milk, leafy vegetables, dry dates (chuara), almonds, safed til ladoo, dairy products-milk, cheese, paneer, khoa (cow/buffalo milk), poppy seeds For weight gain have small frequent meals rich in nutrient & calorie but low in volume- thick fruit & nut milkshake, fresh fruit juice, malt, premix, peanut butter, thick soup with cream, egg, chicken, fatty fish, potato, white rice, atta-maida roti with ghee
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Weight gain is muscle gain. In your condition your energy requirement is very high so whatever you eat is used as a source of energy and you do not make muscle. To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated.
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