Im 22 and 5'4 and i weigh 45kg. How do i gain healthy weight but not too much? And is it ok to eat cereals instead of fruit at nighttime?

A person is generally considered underweight if the body weight is 10% below the ideal body weight. People with low body weight can be of two types. There are those who eat properly, but never gain any weight, and there are those who are unable to eat normally and lack energy. If you fall into the first category, then it is completely normal, as some people have an inherent lean body structure which does not allow them to put on any weight. Their energy levels remain high as they are able to derive adequate nutrition from the food they eat. The metabolic levels of such people may be higher, causing them to burn off calories quickly. The second category could be a cause for worry, as it means that the body is not receiving enough nutrition. This could result in weakness, lowered stamina, poor immunity and tiredness. This could put the person at risk for developing other illnesses as the body is ill equipped to fight off diseases.  Poor dietary habits, lack of exercise, excessive physical activity, skipped meals, improper digestion, thyroid problems, presence of parasites in the digestive tract and diabetes could be some of the other causes of low body weight. Hereditary could also account for a smaller body frame.

In order to put on the right amount of weight, you need to eat well, as well as exercise properly. This will ensure healthy weight gain. Increase your intake of vitamins D and B6.  Foods such as milk and cod liver oil are rich in vitamin D. Calcium and magnesium intake must also be increased. Vitamin B encourages proper digestion and can be derived from foods such as butter, eggs, whole grain foods and nuts. Avoid consuming tea, coffee and carbonated beverages. Figs are very good for putting on weight. Ensure that you do not skip any meals and avoid drinking water while taking meals, as this serves to decrease the appetite. Drink water only after one hour has passed after eating a meal. Eat balanced meals that consist of all the food groups. Include a daily exercise regime, as this will help to enhance blood circulation and also help you to work up an appetite. It will also build muscle mass which will increase your body weight.

Consume whole wheat breads with generous spreads of cheese or peanut butter. Starchy vegetables such as potatoes, carrots, peas and corn are helpful in weight gain. Eat fruits such as apples, bananas and pears, instead of watery fruits such as oranges and watermelon. Include rich cream soups in your diet. Increase the use of healthy oils such as olive, canola and coconut oil while cooking food. Protein is imperative for building muscle mass, and an adequate amount of protein must be consumed regularly.

answered by G M

Advice on weight gain -

1. You can gain healthy weight by eating healthy. Do not consume fast foods.

2. Cereals are indeed very good even at night time but not at the cost of fruits. Eat the daily fruits at some other time. Fruits are energy producers and antioxidant providers.

3. Take daily 2 servings of butter or cheese with cereals or with leafy veg salads.

4. Take lot of peanuts and bananas too.

5. Take a homeopathic remedy called as Alfalfa mother tincture 5 drops in 1/4th cup of water daily 2 times for 3 months.

answered by D M K

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