I'm 23 years old... I look soo thin as 5 th std student. There is no growth in body.. Please help me to over come

Sheeba Michael

1 year ago

I'm 23 years old... I look soo thin as 5 th std student. There is no growth in body.. Please help me to over come

Happy Tummy Expert

1 year ago

Dear Sheeba Michael, Thank you for the question

Thank you for reaching out to us we hope the nutritional advise given below is helpful in your journey to achieve ideal body weight.

Growth and development are natural phenomena that occur throughout the human life cycle. The rate at which an individual grows and develops and attains certain milestones differs from person to person. Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity.

Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development.

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the maintenance of strong, healthy bones & muscles. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2^nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

Here are few guidelines that can be considered

Having a Healthy 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. Include energy dense foods, keeping in mind the daily needs.
Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, Multigrain, millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
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.
Drink at least 8 glasses of water per day to maintain hydration
Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
Try to follow a good sleep regimen in terms of both quantity and quality.