Hi I am 17 years old. I am nearly 55 kg I have extra thin body and thin muscles. My legs arms and extra extra thin clothes did not fit on me going outside or in party is very bad for me. Please help me. And also can I take protien supplements.

You can try this - 1. 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). Or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits (eat whole fruit not juice), a handful of peanuts, seasonal fruit, a cup of curd/milk, a cheese cube/slice/ banana shake etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style. Exercise to gain weight swimming:jogging:lunges and squats:bench press:deadlifts:yoga:pull-ups:upright barbell rows and dumbbell shoulder press lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat. 11. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.  

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Hi lybrate-user, according to your height even if you increase 5 kgs more from your current weight is more than sufficient. Even now you fall under normal bmi. Ht 165 cms, wt 55 kgs and bmi 20. 2 kg/m2. Don't stress yourself too much to increase your weight by external peer pressure. Remember you fall under normal range. If you really want to tone-up your muscle start following these things 1) start doing some mild core strengthening exercise 2) eat small frequent meal 3) take high protein sources in all three main sources and moderate amount of carbs 4) sleep on time 5) manage your stress factors. Dm for customized diet plan.  

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