I am 29 year old male. I weighs only 49 kg which I think is underweight as my height is 5.5" I want to put on weight and I am vegetarian. Please suggest me ways to gain muscles.

Question

Hi,

Yes, you are underweight. Your weight should be between 58kgs to 66kgs depending upon your frame.

Gaining weight is a slow process which requires patience and dedication!

It not only depends upon the amount of food you consume daily, but also about eating Sensibly, depends upon your genes, your body's proper metabolism, assimilation and absorption, the levels of stress/ tension in your life, and any underlying medical condition you have!

The food what and how you eat, makes the difference! For increasing your weight, concentrate on the below points ( if you don?t have any medical condition) which helps in gaining weight in a right way without harming your body.

- Consume more healthy fats. Foods containing healthy fats are full of nutrients and also high in calories, making them a great option for weight gain. Foods containing plant fats should be your first option - this includes items such as nuts, seeds, peanut butter, avocados and olive oil. Foods containing healthy animals fats include lean meats and full fat dairy products - although if you have high cholesterol, you should probably stick to low-fat options.
-Eat more protein. Good sources of protein include lean meat, fish and poultry, in addition to eggs, whole grains, dairy products and legumes.
-Drink more calories. Try drinking a large glass of orange juice in the mornings (along with your normal breakfast). Drink a glass or two of full-cream milk throughout the day.
-Have 6 small and frequent meals in a day.
-Gain muscle mass. It's a good idea to continue to exercise while you attempt to gain weight the healthy way. Strength training includes working with weights and performing exercises such as squats, deadlifts, bench presses, bicep curls, crunches, chin-ups and leg curls. Just keep in mind that the more you exercise, the more calories you will need to consume to replace those you lost while working out.
-Quit smoking. As it suppresses the appetite.
-Stay healthy. The most important thing through the entire weight gain process is to stay healthy - eating a balanced diet and continuing to exercise throughout.
-Take enough of rest and sleep for rejuvenation of the cells and tissues.
-Think Positive which will help you in achieving your target of gaining weight.
-Avoid taking unnecessary stress/ tension.

Medication:
Take Schwabe?s Alfaalfa Tonic and Five Phos., both thrice daily � an hour before meals for 3months.
Revert.

Sucharitra Picasso · Accepted Answer

Hi,

Yes, you are underweight. Your weight should be between 58kgs to 66kgs depending upon your frame.

Gaining weight is a slow process which requires patience and dedication!

It not only depends upon the amount of food you consume daily, but also about eating Sensibly, depends upon your genes, your body's proper metabolism, assimilation and absorption, the levels of stress/ tension in your life, and any underlying medical condition you have!

The food what and how you eat, makes the difference! For increasing your weight, concentrate on the below points ( if you don?t have any medical condition) which helps in gaining weight in a right way without harming your body.

- Consume more healthy fats. Foods containing healthy fats are full of nutrients and also high in calories, making them a great option for weight gain. Foods containing plant fats should be your first option - this includes items such as nuts, seeds, peanut butter, avocados and olive oil. Foods containing healthy animals fats include lean meats and full fat dairy products - although if you have high cholesterol, you should probably stick to low-fat options.
-Eat more protein. Good sources of protein include lean meat, fish and poultry, in addition to eggs, whole grains, dairy products and legumes.
-Drink more calories. Try drinking a large glass of orange juice in the mornings (along with your normal breakfast). Drink a glass or two of full-cream milk throughout the day.
-Have 6 small and frequent meals in a day.
-Gain muscle mass. It's a good idea to continue to exercise while you attempt to gain weight the healthy way. Strength training includes working with weights and performing exercises such as squats, deadlifts, bench presses, bicep curls, crunches, chin-ups and leg curls. Just keep in mind that the more you exercise, the more calories you will need to consume to replace those you lost while working out.
-Quit smoking. As it suppresses the appetite.
-Stay healthy. The most important thing through the entire weight gain process is to stay healthy - eating a balanced diet and continuing to exercise throughout.
-Take enough of rest and sleep for rejuvenation of the cells and tissues.
-Think Positive which will help you in achieving your target of gaining weight.
-Avoid taking unnecessary stress/ tension.

Medication:
Take Schwabe?s Alfaalfa Tonic and Five Phos., both thrice daily � an hour before meals for 3months.
Revert.

Shraddha Sahu · Answer

Hi, do regular exercise. Take 2 banana with warm milk in the morning. Eat soaked dry grapes or dates soaked in warm milk overnight. Include protein rich food in your diet like soyabean, sattu with milk, eggs, sprouts, milk and milk products and combination of cereals and pulses, take healthy and heavy breakfast. No drink before meals. Take small and frequent meals. Stop eating junk and processed food.