How can a person with no physical activity and home-cooked food intake gain weight?

Question

Hello doctor,

I am 25 years old. My weight is 50 kilograms, and my height is 5 feet 6 inches. I am doing a job that forces me to do lesser physical exercise. I cannot take home-cooked food daily. What should I do to gain weight?

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

To gain weight healthily, you need to build muscle, and I advise you to indulge in regular physical activity and a healthy diet. But, unfortunately, there is no shortcut to a healthy body.

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 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 10 minutes of completing your workout.
Instead of three main meals daily, divide it into small meals every two hours. That makes it 8 to 12 small meals in a day.
Physical exercise: It does not take too long to squeeze a workout into your schedule. Dedicate 30 minutes daily to your health. You can hire a qualified trainer to help you get results faster and guide you to do your exercises correctly. However, improper posture and breathing patterns during exercise can lead to injury. Therefore, 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-hour sleep and eating meals right on time are essential.

I hope this helps.

Thank you and take care.