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Komal Jethmalani |397 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 01, 2021

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Nivi on Dec 01, 2021Hindi

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Respected Ma'am,
I am Nivi.
I am 21 years old.
Height: 5'3
Weight: 41 kg
I want to increase my weight. It would be great if you could share any tips.
Thanks and regards,
Nivi

Ans:

Weight gain should be targeted as increase in lean mass.

Start with regular strengthening exercises daily and ensure a good protein intake for muscle build-up. This will help gradually increase your weight.

Have a balanced diet with a good balance of macro and micro nutrients.

Eating excess carbohydrate or high fat foods will only increase fat percentage.

If you are an ectomorph whose metabolic rates are very high, you will need to plan your activities with more focus on weight training and less on cardio.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Komal Jethmalani |397 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 19, 2020

Question by Karan - Nov 19, 2020Hindi

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Dear Komal,I am a 31-year-old working professional.I am 170 cm tall.I am skinny.Can you suggest some weight gaining measures?I am a vegetarian and would like to get some suggestions.With best regards,Karan

An ectomorph tends to be thin and struggles to gain weight.

You may have this body type wherein you may be typically skinny and have a light build, with small joints and lean muscle.

You may have fast metabolism and so may need a huge amount of calories to put on weight.

Workouts should be short and intense, focusing on big muscle groups.

Less aerobic activities should be your goal.

Supplements may be necessary to support the workout and muscle build up.

Since you are a vegetarian, aim at acquiring good protein combinations from plant foods and good quality protein absorption.

Include milk and milk products as well.

Komal Jethmalani |397 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Mar 10, 2023

Question by Srinivasa - Mar 08, 2023Hindi

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Hi Anil, I am a 43 old, Diabetic since last 7 years... Compared with my family, I am pretty thin. Being a vegetarian, I regular in-take is always Vegetables and Daal along with rice as a normal diet. Can you please suggest me ways to increase my weight ?

Ans: Being a diabetic, make sure your blood glucose levels are monitored regularly and remain within normal levels. You need to increase muscle mass to gain weight. For this, include protein rich foods in your diet like low fat dairy, egg whites, fish, soya, nuts etc. Complex carbohydrate intake majorly from high fiber fruits and vegetables along with whole grains and pulses will help maintaining normal blood glucose levels. Exercise regularly which includes cardio and strength training exercises.

Shreya Shah | Answer |Ask -Follow

Nutritionist, Diabetes Educator - Answered on Jun 11, 2024

Asked by Anonymous - Jun 05, 2024Hindi

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Hello madam. I am a woking woman 33 yrs old, a mother of 3 yr old. My current weight is 49. After delivery of my daughter I lost weight. Since then I am not gaining weight. Before having baby my weight used to be 53-54. I want to gain weight. Kindly guide.

Ans: For weight gain -
- Eat protein rich foods in the diet (dairy, eggs, chicken, fish)
- Eat nutrient dense meals
- Weight training - 3times a week
- Stomach issues are also common in people who want to gain weight, so check for any gut issues
- Quality sleep -7hrs

Shreya Shah | Answer |Ask -Follow

Nutritionist, Diabetes Educator - Answered on Jul 23, 2024

Asked by Anonymous - Jul 17, 2024Hindi

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Hi, I’m 27 years old, single, and trying to gain weight but having a lot of difficulties. I currently weigh 59 kg and my height is 5'7" (173 cm). Despite trying the gym and protein supplements, I haven’t been able to gain weight. My BMI is 19.7 according to the calculator at calculator.net/bmi-calculator.html. I look skinny and would like to know what I can do to gain some weight. Could you please provide me with some advice?

Ans: - Check if u have any gut issues - sometimes if the diet is correct but if u have gut issues, it will not help in good nutrient absorption
- Simple guidelines for muscle gain
1. Include protein with every meal
2. If ur a vegetarian and are not able to meet up the protein requirement - add a protein supplement
3. Quality sleep -7-8hrs/day
4. Manage ur stress well
5. Avoid processed and packaged foods in the diet
6. Strength training 3times a week

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