If you’re 22 and weighing only 35 kg, it’s important to consider several potential underlying factors that might be affecting your ability to gain weight. At your current weight, there could be issues related to nutritional deficiencies, metabolism, or underlying health conditions such as hyperthyroidism, infections, or malabsorption disorders. It’s crucial to first see a healthcare professional for a thorough evaluation. This includes getting a complete physical exam, obtaining relevant laboratory tests like a complete blood count, thyroid function tests, and possibly a stool test to rule out malabsorption. If your access to food is limited because you’re only provided meals twice a day, focus on nutrient-dense foods that can maximize caloric and protein intake. Incorporate foods high in healthy fats like avocados, nuts, and seeds, which are calorically dense. Protein sources such as legumes, eggs, or dairy can support muscle growth.
If buying food outside of these meals is an option, consider adding snacks rich in both carbohydrates and proteins, like peanut butter sandwiches, smoothies, or energy bars. Hydration is crucial, but try not to drink fluid right before meals as it can reduce your appetite. If dietary intake and medical conditions aren’t the issue, lifestyle factors like physical activity should also be reviewed. Light resistance training could help build muscle mass.
Addressing stress or psychological factors is also important since they might contribute to weight loss or inability to gain weight. Behavioral therapy or counseling might be beneficial if anxiety or stress plays a role. Do avoid over-the-counter appetite stimulants without professional guidance as they can have side effects or unwanted interactions. Continual monitoring and a follow-up with a healthcare provider would help to assess whether the implemented strategies are effective and to ensure that no serious health conditions are being overlooked.
