1 year ago
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Hi, my name is sudha my height is 5'3 and my age is 22 my weight is 40 how can I get weight without food
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1 year ago
Dear Sudha, Thank you for the question
According to your mentioned Height & weight your BMI is 15.6kg/m2 which falls into the underweight BMI range as per WHO classification.
The causes of underweight can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.
Weight management requires lifestyle as well as dietary modifications.
Here are few guidelines that can be considered
- Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
- Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
- -Begin your day with a well-balanced breakfast as it is an important meal of the day.
- Include energy dense foods, keeping in mind the daily needs.
- Do not skip meals. Eat small frequent meals.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- Try to increase the serving size and portion size gradually and systematically
- Include healthy fats from nuts and seeds.
- Include protein sources (plant and/or animal sources) such as lentils, milk, paneer, lean meat, egg etc.
- Indulging physical activity can help in increasing the appetite and give a feeling of hunger.
- Try to follow a good sleep regimen that is in terms of both quantity and quality
For a customized and personalized meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead
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