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I am a 23yrs old female.I am very skinny and it becomes very difficult for me to gain weight.My BMI is very low.How can I gain weight?
Asked by Ishita Ghosh Last Modified
Answer 
This is me 7 years back and now. It takes time and hard work. But its logical.
Calorie intake (Food Consumed)
Calorie burned ( Resting metabolism + Calories burned during exercise)
Calories intake > Calories burned --> Weight gain
Calories intake < Calories burned --> Weight loss
But I hope you are already eating with your full capacity but still not gaining weight. Right?
Solution: You have to eat food which is dense in calories like fat. Obviously healthy fat. Try peanut butter of good quality.
Second, High calorie shakes as drinking is easier than chewing.
Exercise:
1. Exercise duration should be less than 1 hour.
2. Take 2-3 minute rest between sets.
3. Always take pre-workout and post-workout meal.
Recipe of homemade peanut butter and high-calorie shake is available on my YOUTUBE channel DP FITNESS.
PM me if you are looking for a trainer.
Thanks,
Deepak
NESTA certified fitness trainer.
Rohit Dahiya
Personal trainer
there are various reason for a person to be skinny like their diet genetics etc but anybody can turn from skinny to fit just by changing their diet first increase your calories intake accompanied by little excercise . instead of eating 3 big meals per day try to eat litle bit every hour (this trick is used by actors and models) eat food which are rich in calories like potato,rice,brown bread,milk,peanut butter etc. for further querries dm me on insta @ mrsingh369
read lessHello Kajal!
Hope you are in the pink of your health.
As you want to gain, start following a diet in surplus. Don't go in extreme surplus, create an intake plan in excess according to your body's needs. Eat clean food. Gaining doesn't mean munching on everything you find.
With a structured surplus, diet follows a properly structured workout. The workout must consist of resistance training.
This combination will help you get your lady curves as well as look healthy and gain some lean mass as well. You won't look masculine.
Gaurav
Strength Coach
Dear Friend,
Firstly, Do not worry. Skinny girls look most beautiful. So, Be confident and do not care about people who judge others based on how one looks. All that matters is if you are in good health.
Some tips for healthy lifestyle:
1) Eat fresh fruits, vegetables, dry fruits and ghee regularly.
2) Chew well while eating your meals. Do not gulp.
3) Drink 6 - 12 glasses of water (as per your capacity)
4) Perform surya-namaskar everyday - 3-12 times/day (or as per your capacity).
5) Peform these yogasanas regularly to improve physique:
Ustrasana , Bhujangasana, Gowmukhasana, Dwikonasana, Dhanurasana and Vrikshasana - Google it :)
6) Most important! Do not carry tensions in your head. Maintain emotional well-being. Be around friends and family who love you unconditionally and support you. Love yourself. Pamper yourself.
7) Sleep by 10 PM and wake up before 6 AM. Minimum 6-8 hours of sleep is necessary (depending on nature of your work everyday)
God bless you!
read less
Vishal Singh
Certified Fitness coach with experience of 7 years in Delhi and different cities as well
Rishi Chandel
Fitness Trainer
View 10 more Answers
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