What should I do to gain weight at 22 years old and only 35 kg?

Ensuring adequate weight gain at 22 years old, particularly when you’re weighing only 35 kg, requires a focused approach on both diet and lifestyle. The root cause of low weight can be multifactorial—ranging from insufficient caloric intake, high metabolic rates, undiagnosed medical conditions, or even stress-related issues. First, consider if there are symptoms like fatigue, loss of appetite, or any gastrointestinal issues that might need medical evaluation. It’s crucial to rule out conditions such as hyperthyroidism or malabsorption syndromes. Assuming medical conditions are not the underlying cause, focus on gradually increasing your caloric intake. With food provided only twice a day, optimize these meals with higher calorie foods—choose options like nuts, avocados, dairy products, lean meats, or legumes; they’re high in calories and nutrients. Consider supplementing your diet with healthy snacks you can store like yogurt, cheese, or nut butter, which can be consumed between meals. Incorporating some form of strength training exercise can also increase muscle mass, which in turn might assist in weight gain. Staying hydrated is necessary too, but avoid drinking fluids just before meals to not diminish your appetite. It’s a good idea to consult a dietitian to tailor your eating plan, given your specific dietary restrictions. Remember, sustainable weight gain is a gradual process and it’s important to keep monitoring your progress with appropriate medical guidance. If you notice any persistent symptoms alongside your weight concerns, scheduling a visit to a healthcare professional should be prioritized.