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Underweight problem
I'm 29 years old, my height is 5'9 & my body weight is only 50 kg I'm skinny, I did gym workout but no response was found in my body, a skinny layer only found in my body upper side of my skeleton, no muscle is there, what will I do now!
Answers (13)
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Without taking your parameters and few details. It was difficult to comment for the same.
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for personalized gene based diet DM me.
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Hi
Underweight problem at 29, could be due to various reasons.
When uou are underweight it means you are consuming less food( energy comes from food, food is fuel for a living being) than the energy you are spending. Going to gym and other work out without enough food intake wil further decrease your weight and muscle mass exercise expends energy and that energy is burnt from your muscle mass( rather muscle is also burning as there is no extra food to burn the energy). This concept you should first understand.
You have to eat more than food than you are eating now and it has to healthy food not junk food or fast foods.
Plus you need to check your insulin resistance, rule of any other health issues before you move forward.
A 19 yr girl with weight 32 and height 5’ 1” has been consulting me we worked out a plan and she has increased 2.5 kg in three weeks.
The family diet is a same with certain inclusions and exclusions for her.
In your case you would need a personalised diet if you need help pls contact me through Practo.
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Please book a consult on practo for detailed scenarios like BCA(atleast), Diet pattern to align a high protein and calorie diet customized. Workout alone is not enough for weight gain and needs patience and time to see improvements like muscle or inches gain and weight.
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Hitting a weight-loss plateau is common and does not mean you are doing everything wrong. It usually means your body has adapted to your current routine and needs adjustments.
Common Reasons for Plateau:
- Prolonged calorie restriction can lower your resting metabolic rate, which is why you may stop seeing further weight loss.
- You may be unintentionally consuming extra calories from oils, snacks, or small portion miscalculations.
- Repeating the same workouts allows your body to adapt, reducing calorie burn efficiency.
- Inadequate protein intake can lead to muscle loss, which slows fat loss.
- Poor sleep and high stress can increase cortisol levels and contribute to fat retention.
- Water retention can sometimes mask actual fat loss on the scale.
Reassess your calorie needs, ensure sufficient protein intake, focus on strength training with progression, improve sleep, and manage stress.
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If you require a personalized diet which will help manage your weight effectively reach out to us.
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Please ask me directly for personalized diet plan for you.
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Are you trying to gain weight? Please understand your metabolism. Understand your body type. Please take a DEXA scan and find your body composition. Also, since you are 29, please take your blood work. Finally, understand your body and then. We plan an anabolic diet to increase your weight and muscle. It might take one year for you to go to mesomorph. We can’t provide a plan without understanding your body composition.
For now, you have to keep increasing your sets/ weight every week. You need adequate calories and protein, 1.2 to 1.5g per kg body weight. Since you are underweight, you have to give details on what you eat to provide information on calories that you may need. Also o would want to understand if you have any GI issues.
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Pls contact me . For one on one free consultation to understand better.
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Consult on app personally regarding lifestyle changes and dietary changes needed as per constitution
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice. Follow my YouTube▶️ channel Dietitian Moumita Dutta.
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Ms. Renu Saini
Dietitian/Nutritionist
14 yrs exp
Delhi
You have to increase your calorie protein intake to put on weight and muscles. Detail plan you can contact us.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy evening
Your BMI underweight:16.3 which is underweight
There is no muscle mass bcoz
Not eating enough calories
Low protein intake
Fast metabolism
Overtraining without recovery
Possible medical causes : first do medical blood tests like
CBC, thyroid profile, vitamin D , vitamin B12, LFT , KFT , testosterone, blood sugar
If reports normal- focus on diet + weight training
1. Increase calorie
You need 2800-3200 kcal/ day
Eat every 3 hours (5-6 meals daily)
2. Protein:1.6 -2 gm protein per kg body weight
Add eggs, chicken, fish , paneer, milk, curd, soy chunks, dal rice combo , peanut butter, whey protein
3. Carbs are important :
Rice, roti, oats, potatoes, sweet potatoes, bananas, dates
4. Healthy fats:
1-2 tsp. Ghee
Nuts , peanut butter, seeds
5. Before gym
Banana + handful peanut
After gym :
Whey protein in milk or 4 boiled eggs + banana
6. Hydration is key
2.5-3 liter water daily
Avoid excessive tea / coffee
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi… Gym is not the solution.. Right macro & micro nutrition is important for weight gain .. Good proteins, fat & carbohydrate .. You require proper guidance with right diet , exercise & supplements if required .
Next Steps
Contact me directly or through Practo app to get a detailed diet plan to gain muscle & weight for overall health
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation with your full body blood test report to help you better
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening proper nutrition is lacking for further guidance pls connect through app directly.
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