Being underweight can be as concerning as being overweight. At 22 years, 5 ft height and 45 kg weight, you may fall slightly under the normal BMI range. If you are eating well but not gaining, it could be due to metabolism, digestion issues, stress, or nutrient absorption. Let’s explore ways to improve weight naturally.
. Understand Your Body First
- Check metabolism & digestion – Fast metabolism burns calories quickly.
- Rule out medical issues – Thyroid imbalance, PCOS, or anemia can affect weight.
- Track calories – You may be eating healthy but not enough calories.
2. Dietary Tips to Gain Weight Naturally
- Eat 5–6 small meals a day instead of 2–3 big meals.
- Include calorie-dense foods:
- Nuts & seeds (almonds, walnuts, sesame, flaxseed)
- Dry fruits (dates, figs, raisins)
- Dairy (milk, curd, paneer, ghee)
- Whole grains (millets, oats, brown rice, wheat)
- Add healthy fats: ghee, coconut, olive oil.
- Drink banana milkshake, mango shake, or date shake daily.
🌿 3. Ayurvedic Remedies for Weight Gain
Ayurveda suggests balancing Agni (digestive fire) to absorb nutrients properly.
- Ashwagandha: Take 1 tsp powder with warm milk before bed. Helps improve muscle mass & reduces stress.
- Shatavari: Boosts strength and female reproductive health.
- Chyawanprash: 1–2 tsp daily improves immunity and nourishes tissues.
- Vidari Kand: Known for increasing body strength and stamina.
- Triphala with ghee: Helps in better digestion & assimilation of food.
(Always consult an Ayurvedic doctor before starting herbal remedies for correct dose.)
🧘♀️ 4. Lifestyle & Exercise
- Yoga for weight gain: Bhujangasana, Vajrasana, Pawanmuktasana, and Surya Namaskar in slow pace.
- Strength training: Light weightlifting or resistance exercise builds muscle mass.
- Adequate sleep: 7–8 hours of sound sleep is essential for metabolism balance.
- Reduce stress: Meditation and breathing exercises (Anulom-Vilom, Kapalbhati) help balance hormones.
⚠️ 5. When to Seek Medical Advice?
- If you feel tired, weak, or face irregular periods.
- If weight does not improve despite good diet & remedies.
- If there is a family history of thyroid or digestive disorders.
🌼 Bottom Line
Healthy weight gain is not about eating junk or force-feeding. It’s about improving digestion, increasing calories mindfully, and balancing lifestyle with Ayurveda & yoga. With consistency, you can achieve a healthy body weight and feel stronger.
Accha laga