I need to gain weight. Please help.

Q. What are the healthy tips for gaining weight?

Answered by
Dr. Suneetha B S
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Oct 27, 2022

Hi doctor,

I need to gain weight. Please help.



Welcome to icliniq.com.

I understand your concern.

To gain weight healthily, you need to build muscle; I suggest you indulge in regular physical activity and a healthy diet.

1. Healthy diet.

Do not start eating oily or junk food to gain weight, because that would only lead to a gain in fat and health problems, like high cholesterol and heart disease. For a healthy diet, increase your protein intake in sprouts, nuts, egg white, and lean meats like fish and chicken. Follow up your workouts by drinking a whey protein supplement within ten minutes of completing your workout. Instead of three significant meals daily, divide it into small meals every two hours. That makes it eight to 12 small meals in a day.

2. Physical exercise.

Do ten minutes of cardio exercise followed by strength training. Start by lifting lighter weights. Listen to your body, and slowly move on to heavier weights when it allows you. You can hire a qualified trainer to help you get results faster and guide you to do your exercises correctly. Improper posture and breathing patterns during exercise can lead to injury. Before you start any exercise program, visit a doctor for a proper physical examination to understand if the exercise suits you and to prevent injury.

A good eight hours of sleep and eating meals right on time are very important.

I hope you find it helpful.

Kind regards.

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