Hi Dear Shivam , I can understand your concern completely First of all donot stress yourself Keep your mind calm Muscle building and weight gain takes time but you will be benefitted kindly take protien rich diet Hit to the gym lift weights gradually Avoid eating junk take good fats and carbohydrates medicines doesnt help you to grow big muscles diet and exercise only will do that STRESS plays a determental factor so take care
First, it’s important to rule out any underlying medical conditions that might be affecting your ability to gain weight, such as hyperthyroidism, diabetes, or gastrointestinal issues. If you haven’t already, consider consulting a doctor to ensure that these factors aren’t playing a role. Assuming these have been ruled out, increasing your weight typically involves consuming more calories than your body burns. Start by increasing your calorie intake through healthy, calorie-dense foods. Focus on foods like nuts, seeds, avocados, whole grains, and lean meats, which deliver more calories and nutrients in smaller portions. Incorporating a variety of fruits and vegetables is still important for balanced nutrition. Maintaining a regular meal schedule might help too, eat three to five times a day, including snacks. High-calorie, nutritious snacks can be yogurt with granola, hummus with whole-grain pitas, or protein shakes. Strength training can support weight gain by building muscle mass, which in turn can contribute to a healthy weight increase. You might want to integrate exercises like squats, push-ups, and deadlifts, or consider working with a fitness trainer who can design a plan suited for you. Ensure you also get sufficient rest for muscle recovery. Stay hydrated, but try to drink fluids between meals rather than before or during, as this can reduce appetite. It’s key to be consistent; weight gain, like weight loss, might take time. Recording what you eat and tracking changes in your weight can help identify patterns and take necessary adjustments. If these changes aren’t effective over a period of time, consider working with a dietitian or nutritionist who can provide personalized advice based on your specific needs.
Eat every 3 hours — 5 to 6 small meals per day.
Add healthy fats: nuts, seeds, olive oil, peanut butter, ghee.
Include high-protein foods: eggs, paneer, lentils, tofu, soy milk, fish, chicken.
Avoid junk food it increases fat but not lean mass.
If you have any bad habits please stop it.
Investigation: CBC Thyroid profile
Hello,
First we have to rule out whether this is due to any medical reason.For that you have to do some tests: 1.Thyroid profile 2.CBC 3.LFT/RFT 4.Stool routine and culture
Meanwhile: Follow calorie dense diet+ strength training exercises 1.Frequent meals ( every 2 hourly) 2.Take Calorie-dense foods such as peanut butter,nuts,almonds,Milk,Eggs,potatoes,Bananas 3. High-calorie shakes/smoothie 4.Whey protein
Supplements: Omega 3 Zinc+multivitamin
For appetite: Syp: Megestrol 125mg 5ml once a day Consistency is Key.
I hope this helps Feel free to talk Thank you
Hello dear See weight gain depends upon basal metabolic activity and digestion capacity Iam suggesting some precautions Please follow them for atleast a month Take abundance of gram and cheese Avoid junk food Do weight gaining exercises like vajrasana,suryannamakar and push ups Avoid consumption of alcohol or smoking Take zincovit multivitamin therapy onca a day for 1 month Take vitamin d sachet once a week for 2 months Avoid supplements Take desi ghee and butter enrichment diet Avoid synthetic fibre In addition to these precautions, Get following tests done to rule out systemic issues Rbs Serum ferritin Serum tsh Serum testosterone Lft Please share the result with general physician (medicine) for better clarity Hopefully you recover soon Regards
