How do I gain weight and improve my appearance?

Welcome to icliniq.com.

I have read the query, and I can understand your concern.

Your height, weight, and BMI (body mass index) are normal. You should check for thyroid and stress levels. Daily exercise with a proper diet will help you to achieve your weight with fitness. I am suggesting a diet chart with alternative foods that you can follow.

1. In the early morning, at 7 AM, have three to four soaked almonds or sprouts.

2. For breakfast at 8.30 AM, eat two pieces of brown bread and three boiled eggs without yolk, two roti with milk, or two pieces of bread with peanut butter.

3. At 11 AM, you can drink fruit juice made from pineapple, one glass of banana milkshake, or any other fruit juice.

4. For lunch at 1.30 pm PM, have two cups of rice with one bowl of vegetable curry, egg, rajma, mushroom, fish, or chicken curry. Additionally, you can consume one plate of salad and a half cup of sour curd.

5. For evening snacks at 5.30 PM, you can have one bowl of vegetables, chicken stew, semolina porridge, or chira pulav.

6. At dinner, between 8.30 to 9 PM, eat roti or one cup of rice with one bowl of paneer curry.

Along with the diet, I suggest the following:

1. Do exercises like strength training or yoga.

2. Avoid stress and alcohol.

3. Drink plenty of water least ten glasses a day.

4. Try eating more food at each meal.

5. Before taking a meal, you can walk sometimes. It helps you feel hungrier.

6. Sleep at least seven to eight hours per day.

7. You can eat chocolate, pastry, cake, chips, butter, ghee, and paratha.

It is better to avoid taking any supplements for weight gain. Young people are always dissatisfied with their height and weight. Do not compare yourself with others by body weight or height. Aim for strength and fitness, and be satisfied and confident about your looks. Continue your good diet and exercise, and gradually the body will change. Kindly remember gaining weight is a time taking process. So do not expect any result within a fortnight.

I hope this will help you.

Thank you.