Shamshunnahar Nahid, Chief Nutritionist and Head of Department, Bardem Hospital, answered the selected questions of the readers about diet, exercise and weight loss and weight gain.
Question 1. I am 18 years old. Weight 50 kg and height 5 feet 4 inches. What kind of diet and exercise should be done to gain weight? How long should you sleep?
Ans: At the age of 18, it is better to have the ideal weight according to your height, i.e. 56.5 kg. Here are the rules to follow to increase this 7.5 kg:
- Now you need to gradually increase your intake of at least 300 calories more than you eat every day.
- High quality meat (fish, meat, milk, eggs, pulses, nuts) should be eaten every day.
- Eat more high calorie foods (dried fruits, puddings, khichuri, etc.), sugars and healthy fats (healthy fats).
- Do not drink water before and in between meals. This will cause digestion problems.
- Eat in a large dish with a slight change in eating habits and eat fish-meat, thick pulses and vegetables at the end before eating with rice.
- Foods that cause anorexia (chips, chanachur, junk food, betel, jorda, tobacco, etc.) should be excluded.
- To gain weight, you need to eat enough food and get enough sleep, that is, 7-8 hours a night. If you have to work harder, you need to rest for 1-2 more hours a day.
- To gain weight, you need to do weight lifting and muscle building exercises.
- Remember, gaining weight requires time and patience.
- If you do not gain weight despite eating nutritious food, then there are some things to note.
- Whether there is more physical activity than eating.
- Whether there are any physical difficulties or problems.
- Whether there is anorexia (eating disorder), such as anorexia nervosa, hyperthyroidism, celiac disease, etc.
- Diarrhea, dysentery, vomiting or not, they also need to be noticed. In all these cases, a doctor’s advice should be taken.
Question 2. I am 25 years old. Height 5 feet 2 inches. It is possible to increase my height by 2/1 inch. What to do in that case?
Ans: It will not be possible to increase the height at the age of 25. The maximum age for height increase in boys is 18 years. Now that you are past that age, get rid of worries about height and be aware of the rest. Try to establish yourself as a good and hardworking person by living a healthy life and studying. Height is a matter of the body, but for him nothing in life is stuck.