How can a 27-year-old underweight female with anemia put on weight healthily?

Question

Hello doctor,

I am a 27-year-old female, and I am underweight. My height is 5 feet 3 inches, and I weigh 43 kg. I am fit and can do my daily work easily. However, I feel hard to put on weight. All my tests are normal, including my thyroid profile. I got my blood test and was diagnosed with anemia (Hb 7gm/dL). I am on iron supplements. Please tell me how to put on weight healthily.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

To gain weight healthily, you need to build muscle. I advise you to indulge in regular physical activity and a 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. You can eat 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 3 main meals a day, divide it into small meals every two hours. That makes it 8 to 2 small meals in a day.

You can also start physical exercise by joining the gym. Do 10 minutes of cardio 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. Good 8-hour sleep and eating meals right on time are very important.

Thank you.