How To Gain Weight?

Illustration of How To Gain Weight?
Illustration: How To Gain Weight?

, I am 18 walking 19, but how come I am only 152 tall and weigh only 36 .. Even though I have eaten 3 times a day, I have started exercising regularly .. How can I gain weight?

1 Answer:

Hi zidnara,

Thank you for asking

It needs to be clarified, what is your daily diet usually like? What types of sports do you do? So, is there a history of certain diseases that you have suffered?

When referring to the ideal BMI (body mass index) of the Asian population, a person with a height of 152 cm normally weighs between 42.7 and 52.9 kg. Therefore, you are classified as thin.

Having ideal body weight is not only related to the frequency of eating and exercise. What types of food you eat and what kind of exercise you do are also worth considering.

There are several conditions that can make it difficult to gain weight, ranging from mild to dangerous, for example:

Heredity (weight and height of children are also indirectly affected by the posture of their parents)
Improper diet, for example, rarely eat, low nutrition
Lack of exercise (ideally, exercise is done 3 to 4 times a week with a duration of 30 to 60 minutes per session). People with thin body types are strongly advised to increase the amount of exercise that builds muscle mass, for example, lifting weights, floor exercises, swimming, or jogging.
Unhealthy lifestyle, such as smoking or consuming alcohol
Having certain diseases, for example hyperthyrodism, chronic infections (for example tuberculosis), cancer, colitis, anorexia, bulimia, and so on

Have you checked with your doctor to find out the possibility of a disease that you are suffering from? If not, we recommend that you check with your doctor first. The doctor will do a thorough examination regarding your health condition to be able to find out what factors actually underlie your complaint. If necessary, the doctor will refer you to a nutritionist for assistance regarding a good diet to gain weight.

Here are our tips:

Sleep more regularly 6 to 8 hours a day, not too late at night
Do exercise 1 to 2 days (according to the guidelines above)
Eat with discipline 2 to 4 times a day, multiply foods rich in calories and protein, for example red meat, poultry, fish, nuts
Also balance the consumption of the above foods with lots of vegetables, fruit, and enough water
Limit consumption of junk food and caffeine
Don't smoke or consume alcohol
Don't stress
Do not take drugs carelessly (including body fat supplements)

Hope it helps ..

dr. Nadia Nurotul Fuadah

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