I am 21 year old female. My height is 5.4. I am eating a lot. But, I am not gaining weight. What should I do now?

Question

Hi, ideal body weight for your height is about 55-58 kgs. Lifestyle change is the only way to gain weight. 1) weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2) have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3) eat 6-8 meals a day as the muscle losses will not happen. 4) have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5) include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6) include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7) eat on waking up and do have a bed time meal like milk and light snack. 8) do not fast or overeat as this will not help. 9) hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10) sleep of 9-10 hours is very crucial to gain muscle and weight.

Geetanjali Ahuja Mengi · Accepted Answer

Hi, ideal body weight for your height is about 55-58 kgs. Lifestyle change is the only way to gain weight. 1) weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2) have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3) eat 6-8 meals a day as the muscle losses will not happen. 4) have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5) include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6) include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7) eat on waking up and do have a bed time meal like milk and light snack. 8) do not fast or overeat as this will not help. 9) hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10) sleep of 9-10 hours is very crucial to gain muscle and weight.