I am a girl from Mumbai, India my age is 21 height 5'3 weight is 45 kgs. I was 51kgs few months ago. I loose weight when I undergo more exertion due to busy schedule. Please suggest a good diet.
(July 25, 2008)
In order to gain weight, the first thing you must do is stop losing weight. If you have to do this successfully, you must begin with tackling the cause of your weight loss. If you have had a stressful time in the recent past, the first thing you should do is address the cause of your stress. A busy schedule is quite common today, especially for people in cities, but you should ensure that you have enough time to rest and sleep. This will help you a great deal in improving your weight.
It is also important to minimize stress by avoiding stressful situations to begin with, and developing coping mechanisms. Yoga is one of the best ones. If you can, start a yoga course. You can sign up for a basic beginner's class and take it from there. Doing yoga will have a two fold benefit. The additional exercise element will also help you to have a better appetite and will contribute towards making you put on the much desired weight.
There are some simple dietary measures that you can adopt to increase your appetite. Instead of eating a regimented three large meals, try to eat smaller meals six times a day. This will help you to not only reach your optimum weight, it is also an overall healthier way to live. For snacks, you can have nuts like cashews, almonds, pistachios and walnuts. These are healthy and are high in good fats, which is to say they will not make you put on unhealthy weight, and other nutrients too. However, avoid using foods like butter to put on weight. A healthy way to put on weight is to build muscle instead of fat. It will help you to increase your protein intake, as this is what will help to build muscle mass. This would mean upping your intake of milk and all milk products. If possible, try to add meat to your diet (preferably lean meat), as this will also help to build muscle mass. Increasing your intake of carbohydrates will also make you put on weight, partly by providing energy for yoga and any other workouts. But you should be careful that you do not overdo this particular part of your diet, as it may have unhealthy long term results. Make it a point to eat bananas, as they are the only fruit that will make you put on weight, besides which they are healthy and good for digestion.
