How to gain weight - #9871

Thyroid function test (TSH, T3, T4) CBC, ESR Vitamin D, B12, Iron levels Stool test for parasites follow up

Hey Vaishnavi, if your weight hasn’t changed in 4–5 years despite eating and working out, it’s time to stop winging it and dig deeper. First off, what’s your current weight and height? I want to calculate your BMI — that’ll give us a better sense of where you stand and whether we’re dealing with underweight or just a naturally lean body type. Also, have you ever done blood tests? You should check thyroid profile, CBC, vitamin B12/D, iron, liver/kidney function,stool routine and microscopy and hormones. If your gut’s acting up, a celiac screen or malabsorption panel is worth it too. Sometimes you eat right, but your body doesn’t absorb right. If your health checks out, we’ve got to upgrade your strategy. Ditch cardio-heavy workouts and go all-in on resistance training. Eat high-calorie, nutrient-dense foods — paneer, nuts, ghee, rice, shakes — and eat every 2–3 hours. Track your intake and hit a 500–700 calorie surplus per day. Never skip your post-workout meal. Let me know your BMI and lab history if you have it.

If it has been long time, there must be a systemic cause for it Investigations are required in order to know what is wrong with the body

It's great that you're exercising, but gaining weight also depends heavily on your diet. You may not be eating enough calories or the right type of foods to support weight gain. Focus on high-protein, calorie-dense meals with healthy fats and frequent meals throughout the day. Since your weight has been constant for years, it's a good idea to rule out any underlying issues like thyroid problems or malabsorption with a medical check-up. With proper guidance, diet planning, and consistency, healthy weight gain is definitely possible.

Hello dear Please be aware I suggest you to please continue exercises and take some supplements. However,in addition please get lft or git tests to rule out any systemic conditions like malabsorption or digestive issues. The supplements iam refering to fruit juices ( original),protein shakes,walnuts,peas and nuts There is no need for extra calories which are present in steroids and other artificial supplements Regards Regards

Get basic tests done first Cbc, esr Stool for ova Thyroid function test Chest xray Increase protein intake in diet Increase fluid intake Start physical activity Review with reports

Hi Vaishanavi your at the right place where you can get more responses regarding your problem.Thanks for consulting us.As you mentioned that your weight is not increasing since 4-5yrs as you tried a lot things but it not increased. Right vaishnavi you have specify some things to evaluate your condition those are your present weight (to calculate your BMI),Any history of any previous health issues , any recent weight loss noticed than before,your daily routine. For now I can recommend you that to gain weight are as follows: 1.Change your daily routine (eat protein rich food with balancings all other nutrients, exercise which can increase the muscle bulkness,better to take good sleep. Recommend tests: 1.Thyroid profile(T3,T4,TSH) 2.complete blood picture Along with these please mention your present weight and any previous health issues. THANKS YOU ,HAVE A BRIGHT FUTURE BE STRONG AND HEALTHY 💪🙏

It's completely understandable to feel frustrated when you're trying to gain weight and it doesn't seem to happen, especially when you’re already putting in effort with exercise. Weight gain, just like weight loss, can be influenced by a variety of factors. However, with a targeted approach, it’s very much possible to see progress in gaining healthy weight. ### Potential Reasons for Difficulty Gaining Weight: Before diving into strategies, it’s important to recognize that several factors might contribute to a difficulty in gaining weight: 1. **High Metabolism**: Some people have a naturally high metabolic rate, which means they burn calories faster than others, making it harder to gain weight. 2. **Genetics**: Your body type and genetic predisposition may make it harder for you to gain weight or muscle mass. For example, ectomorphs typically have leaner builds and may find it harder to add fat or muscle. 3. **Inadequate Caloric Intake**: You may be consuming fewer calories than your body needs for weight gain. Gaining weight requires a calorie surplus (eating more calories than your body burns). 4. **Nutrient Absorption Issues**: Conditions like hyperthyroidism, digestive disorders (e.g., celiac disease, IBS), or malabsorption issues can prevent your body from absorbing nutrients properly, making it harder to gain weight. 5. **Stress or Mental Health**: High stress levels, anxiety, or depression can affect appetite and hinder weight gain. 6. **Exercise Type**: If you're exercising a lot with a focus on cardio (e.g., running, cycling), it can actually burn more calories and make it harder to gain weight. Strength training is often more effective for building muscle mass. ### Steps to Help You Gain Weight: Here’s a comprehensive approach you can take to gain weight in a healthy and sustainable way. #### 1. **Increase Your Caloric Intake** - **Eat More Frequently**: Aim for **5-6 meals per day** instead of 3 large meals. You can also include snacks in between meals. - **Focus on Calorie-Dense Foods**: Choose foods that are high in healthy calories. These will provide more nutrition and more energy for your body to store as fat or muscle. Some options include: - **Nuts and Nut Butters** (peanut butter, almond butter, cashews) - **Avocados** (rich in healthy fats) - **Full-fat Dairy** (whole milk, cheese, yogurt) - **Healthy Oils** (olive oil, coconut oil, avocado oil) - **Granola and Trail Mix** (with nuts, seeds, dried fruits) - **Smoothies**: Liquid calories are often easier to consume. Blend whole milk, fruits, oats, protein powder, and healthy fats like nut butters into a calorie-dense smoothie. #### 2. **Prioritize Protein and Healthy Fats** - **Protein** is essential for building muscle, and muscle gain will help with overall weight gain. Include **lean meats**, **eggs**, **legumes**, **tofu**, **chickpeas**, and **lentils**. - **Healthy Fats** like those from **nuts**, **seeds**, **olive oil**, **avocados**, and **fatty fish** (like salmon) provide a concentrated source of calories to help you gain weight. #### 3. **Strength Training and Muscle Building** - Focus on **strength training** exercises that help build muscle mass. Muscle weighs more than fat and will contribute to weight gain in a healthy way. - **Weight training**: If you have access to weights (dumbbells, barbells), incorporate exercises like squats, deadlifts, lunges, and bench presses. - **Bodyweight exercises**: If you don't have access to equipment, focus on push-ups, planks, squats, and lunges. - **Progressive Overload**: To build muscle, gradually increase the intensity of your exercises, either by increasing weight or repetitions over time. **Tip**: Aim for 3-4 days of strength training each week, focusing on different muscle groups. #### 4. **Track Your Calories and Macronutrients** - Use apps like **MyFitnessPal** to track how many calories you're consuming versus how many you burn. This will help you ensure that you're consistently eating more than you expend. - You should aim to eat a **caloric surplus** (consuming more calories than you burn). A surplus of about 300-500 calories per day can help you gain weight gradually. - Pay attention to **macronutrients**: A good ratio to aim for is 40% carbohydrates, 30% protein, and 30% fat, though you may need to adjust based on how your body responds. #### 5. **Be Patient and Consistent** - Gaining weight, especially in the form of muscle, takes time and consistency. Don’t expect rapid changes. Aim for gradual, steady progress. - Monitor your weight, but also check how your body is changing in terms of muscle tone and overall appearance. #### 6. **Get Enough Sleep** - Aim for 7-9 hours of sleep per night. Sleep is critical for muscle recovery and overall health. Lack of sleep can increase stress and affect your metabolism, making it harder to gain weight. #### 7. **Address Potential Medical Issues** - If you're still struggling despite these changes, it may be worth seeing a healthcare provider to rule out underlying health conditions such as hyperthyroidism, diabetes, or digestive disorders. These conditions can affect your ability to gain weight and absorb nutrients effectively. #### 8. **Reduce Stress and Improve Mental Health** - Chronic stress can affect your appetite and metabolism. Engage in stress-relief activities like yoga, meditation, or journaling. Speaking to a counselor or therapist can also help if you’re feeling overwhelmed. --- ### Sample Daily Plan to Help You Gain Weight: **Breakfast:** - Whole grain toast with **avocado** and **eggs** - A glass of **whole milk** or a smoothie (banana, protein powder, oats, peanut butter, whole milk) **Snack:** - A handful of **mixed nuts** and dried fruit or granola **Lunch:** - **Chicken** or **tofu** with **brown rice** or **quinoa**, plus a side of vegetables sautéed in **olive oil** **Snack:** - **Greek yogurt** with honey and **seeds** or **nut butter** **Dinner:** - **Salmon** or **beef** with roasted **sweet potatoes** and steamed broccoli (add a drizzle of **olive oil**) **Before Bed:** - A small bowl of **cottage cheese** with fruit or a protein shake --- ### Conclusion: To gain weight effectively: - Focus on eating calorie-dense, nutrient-rich foods (healthy fats, protein, and whole foods). - Incorporate strength training to build muscle mass, as this will contribute to healthy weight gain. - Track your caloric intake to ensure you're eating more than you burn. - Stay patient, consistent, and allow time for your body to adjust. Remember that gaining weight can take time, so keep your approach consistent and make sure you’re taking care of your overall well-being. If you're still struggling, consulting a healthcare provider may help identify any underlying medical conditions.