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Under weight and weakness
Hi dr.. I'm 38 years old.. 4.11 height.. but my weight is 39.. mother to 8 year old kid.. acidity issue after delivery.. going through stress n anxiety issues after delivery.. took 2 years medicine .. but now again feeling unhappy.. sad.. trying to gain weight.. now no acidity.. eating but stomach growing.. nobody.. help me to gain weight
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If your weight hasn’t changed despite this effort, it usually means your body has adapted, and you may need to adjust a few things for better results.
What you can do next:
- Walking improves stamina, but it doesn’t build enough muscle. Include 2–3 days of strength exercises. Building muscle mass will improve your metabolism.
- Ensure each meal has balanced portions of lean protein, complex carbs, and healthy fats. Often, hidden calories or low protein intake slow weight loss.
- Long gaps, late dinners, or inconsistent eating patterns can impact insulin levels and hinder fat loss.
- Poor sleep or high stress can stall weight loss even with good exercise.
- Your body adapts quickly. Try intervals (fast–slow) or vary incline to challenge your metabolism again.
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If you require a personalized plan which will help you improve your metabolism and manage your weight effectively do reach out to us.
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Your weight is very low for your height, and because you had acidity, stress and anxiety after delivery, your body has been under long-term stress. This reduces appetite, weakens digestion and slows healthy weight gain. Now that acidity is better, your stomach looks bloated because your muscles are weak and digestion is still not fully strong, so whatever you eat is not converting into muscle or healthy weight.
You need three things to gain weight properly.
You need a calm mind because stress hormones stop weight gain.
You need small frequent meals every three hours to improve appetite.
You need soft, high-calorie foods like curd rice, banana, ghee, nuts, boiled eggs, paneer, ragi malt and homemade protein shakes so your digestion does not get overloaded.
Avoid long gaps between meals and avoid only-eating-stomach-full at one time because that causes bloating. Short naps, sunlight, and a simple night routine will help your mood and appetite improve.
If you tell me your daily food pattern, sleep timing and acidity triggers, I can give you a personalised weight-gain plan. Consult me for better solution.
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Hello user
Sure ,we will help you
But before prescribing any thing we need some information like
. Vitals
. Purpose
. Medical history
. Family history
. Occupation
. Physical activity
. Daily routine
And many more
So, if you want to contact us,you can contact us directly thru the link below or via Practo
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For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
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Good evening,
Kindly have personal consultation for better understanding
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Hi.. It's important to work on gut healing, stress balance and nutrient dense weight gain diet - not just the calorie count.
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please feel free to connect for the personalized gene based diet plan
Health Tips
gradual and changes work best
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Hi
Please talk to a psychologist for stress and anxiety. Contact me through my website to support weight gain.
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Hi dear 💛
First of all, please don’t be hard on yourself — your body has been through a lot after delivery and the emotional ups and downs you mentioned are very valid. Stress and anxiety can directly affect digestion, appetite, and even nutrient absorption — so weight gain becomes tougher if your gut and mind aren’t aligned.
Let’s take this step-by-step 💪
🌿 1️⃣ Focus on gut healing first
Since you had acidity and digestive issues, start with light, nourishing meals — khichdi, curd rice, soaked nuts, banana, ghee, dates milk, etc. Avoid skipping meals and don’t eat in hurry.
🥛 2️⃣ Add calorie-dense yet gentle foods
– Add 1 tsp ghee to dal/rice.
– Include peanut chikki, banana shake, or date milkshake as mid-meal options.
– Evening snack: paneer cubes with jaggery or a handful of dry fruits.
– Bedtime: warm milk with 2 dates or soaked raisins.
🧘♀️ 3️⃣ Manage stress intentionally
Try 10–15 minutes of deep breathing or guided meditation daily — this will calm your cortisol levels and improve appetite naturally.
💤 4️⃣ Sleep is underrated!
A consistent 7–8 hour sleep pattern itself helps regulate hunger hormones and improves metabolism.
💚 5️⃣ Be consistent
Even if you eat small portions, eat every 3 hours. Keep it home-style and avoid overthinking “weight gain” — once your digestion and mood settle, weight will follow naturally.
Next Steps
consult for a weight gain diet plan under me - psychiatric nutrition specialist
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It sounds like you have through a lot physically and emotionally. Let’s take this step so you you can gain weight in a healthy, sustainable way while also managing mood and digestion.
Changes lifestyle for mood and digestion
Practice relaxation: 10-15 mins daily meditation, deep breathing or light yoga
Sleep : 7-8 hours of consistent bedtime helps weight regulate
Avoid skipping meals: eat every 3 hours even if portions are small
No cold foods or drinks : prefer warm , easily digestible meals
Walk 10-20 mins after meals to reduce bloating
Helpful supplements
Probiotics for gut health
Multivitamin with B complex
Omega 3 for mental well-being
Shatavari-for stress balance and happy weight gain
For emotional well-being
10 min journaling daily
Morning sunlight exposure
Dietary Guidelines for healthy weight gain
1. Eat small frequent meals
Helps your stomach digest better and prevent acidity
Or bloating
2. Includes high calorie, easy to digest foods :
Ghee , butter , olive oils ( if tolerated )
Bananas, mango , sapota , dates
Full fat milk , curd , paneer
Rice khichadi , poha Upma
Egg , chicken, fish
Soaked almonds, walnuts and cashew
Smoothie and shake
3. Gut friendly foods
Probiotics: curd, buttermilk, fermented foods like kanji
Prebiotic: bananas, oats , garlic, onions
Herbal teas : chamomile, fennel,spearmint ( improve
Digestion, relieve stress )
4. Eat with calm mind:
Avoid watching screen or stressful while eating
Eat slowly and chew properly
Sir straight and take a short 5-10 minutes walk after meals
5. Hydration:
6-8 glass of water daily but avoid too much water right before or after meals
Includes coconut water, herbal teas
6. Sleep :
7-8 hours per night -crucial for weight gain and mental calm
Stress management: meditation, pranayama, gentle yoga or walking in nature
Sunlight exposure: 15-20 min per day for vitamin D and mood
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Please connect over consultation to help you better
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Hello there,
You need to take proper consultation to rule out the root cause. Without it general recommendations are of no use.
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Ya sure please connect me ....for proper diet plan.
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Hello,
Are you on stress and anxiety medicines?
Since your metabolism is high you have a lower than normal BMI.
Please share your blood reports if you have tested recently.
And we need to plan a customised diet plan based on your lifestyle and taste.
Please get in touch to consult with me.
We can target to gain 1-2 kgs in a month.
Next Steps
Send blood reports and consult for a customised diet plan
Health Tips
Try meditation & stretches to relax your mind
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Hi, I understand your concern. After delivery, stress and hormonal changes can affect both weight and mood. Since your acidity has improved, focus now on overall nourishment and emotional wellbeing. Eat 5–6 small balanced meals a day including nuts, seeds, paneer, ghee, banana, milk, eggs, lentils, and smoothies. Support gut health with curd, buttermilk, and fruits like banana or papaya. Avoid skipping meals or long gaps.
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good evening,
Kindly contact personally for a consultation
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
As a mother, it's common to experience stress and anxiety, which can impact your ability to gain weight in a healthy way. Here are some tips to help you achieve a healthy weight gain while managing stress and anxiety:
*Nutrition*
1. *Eat small, frequent meals*: Divide your daily calorie intake into 4-6 meals to maintain stable energy levels and reduce stress.
2. *Choose calorie-dense foods*: Focus on nutrient-rich foods like nuts, dried fruits, avocados, and whole grains.
3. *Incorporate protein-rich foods*: Include lean proteins like chicken, fish, eggs, and dairy products to support muscle growth and repair.
4. *Healthy fats are essential*: Add sources like ghee, olive oil, and nuts to your diet for essential fatty acids.
*Stress Management*
1. *Prioritize self-care*: Take short breaks for meditation, deep breathing, or yoga to reduce stress and anxiety.
2. *Seek support*: you can join a friends group or may be your family circle can be a good one to discuss.
3. *Get enough sleep*: Aim for 6-8 hours of sleep to help regulate stress hormones.
4. *Stay hydrated*: Drink plenty of water throughout the day to maintain energy levels.
*Physical Activity*
1. *Gentle exercises*: Start with short, gentle exercises like walking or postnatal yoga to help manage stress and improve mood.
2. *Gradually increase intensity*: As your body allows, incorporate strength training and cardio exercises to support weight gain.
you can work towards a healthy weight gain while managing stress and anxiety as a mother.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning pls join consultation through practo app.
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