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Happy Tummy Expert

2 weeks ago

Dear Dsravani, Thank you for the question

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.        

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

According to your mentioned Height & weight your BMI is 17.17kg/m2 which is categorised as underweight as per WHO classification.

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

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. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass. Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

Here are few guidelines that can be considered for weight gain

• 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.
• Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
• 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.
  
   

The human body constantly exchanges heat with the environment. Temperature regulation is a homeostatic feedback control system that ensures deep body temperature is maintained within narrow limits despite wide variations in environmental conditions and activity-related elevations in metabolic heat production.

 Some other conditions that can cause body heat are anxiety, overactive thyroid, diabetes, dehydration, certain medications etc. For further diagnosis and management please contact a health care professional.

Here are few tips to help regulate body temperature

• Drinking liquids like water or tender coconut water can help regulate body temperature. The regular intake of fluids can also prevent dehydration, which can increase body heat.
• For excess and sudden increase in body heat, swimming in cool water, taking a lukewarm bath, or applying cold water to the body can reduce body temperature. In these cases, body temperature will decrease as a result of conduction.
• Applying cold water or ice to strategic points on the body where the veins are close to the surface — such as the wrists, neck, chest, and temples — can quickly lower the temperature of the blood running through these veins. This allows the body to feel cooler.
• The body releases heat when it moves. In hot temperatures avoid heavy exercise and limit movement.
• Heat passes more easily through some fabrics than others. Natural fabrics, such as cotton and linen, allow heat to escape from the body more easily than synthetic fabrics, such as acrylic and nylon.
• High body heat may be due to an overactive thyroid. When this is the case, a person might also notice other symptoms, such as a rapid heart rate, sweating and confusion for which we recommended you to contact your health care professional

For a customised and personalised 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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