#asktheexpert my age 21 and my weight 35 kg

Question

Accepted Answer

It's concerning that your weight is significantly lower than what is considered healthy for your age. At 21 years old and 35 kg, your Body Mass Index (BMI) would likely be well below the normal range, indicating that you may be underweight. It's important to address this issue for your overall health and well-being.

Here are some steps you can take to help improve your weight and overall health:

### 1. Consult with a Healthcare Professional:
- Start by consulting with a doctor or a registered dietitian who can assess your overall health, evaluate your dietary habits, and provide personalized recommendations.

### 2. Balanced Diet:
- Aim to consume a balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Incorporate foods that are rich in calories and nutrients to help you gain weight gradually.

### 3. Increase Caloric Intake:
- Consume frequent, small meals and snacks throughout the day to increase your overall calorie intake.
- Include healthy snacks such as nuts, seeds, dried fruits, yogurt, cheese, and smoothies to boost your calorie intake.

### 4. Protein-Rich Foods:
- Include protein-rich foods in your diet such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds to help support muscle growth and repair.

### 5. Strength Training:
- Incorporate strength training exercises into your fitness routine to help build muscle mass and increase your overall body weight.
- Consult with a fitness trainer to develop a safe and effective strength training program tailored to your needs and fitness level.

### 6. Monitor Progress:
- Keep track of your weight gain progress over time and make adjustments to your diet and exercise routine as needed.
- Be patient and consistent with your efforts, as healthy weight gain takes time and consistency.

### 7. Address Underlying Causes:
- If you have underlying health conditions or factors contributing to your low weight, such as digestive issues, thyroid problems, or mental health concerns, work with your healthcare provider to address these issues.

### 8. Mental Health Support:
- Seek support from a mental health professional if you are experiencing body image concerns, disordered eating behaviors, or other emotional challenges related to your weight.

### Conclusion:
Improving your weight and overall health requires a comprehensive approach that includes a balanced diet, regular exercise, and addressing any underlying health issues. Consulting with healthcare professionals can help you develop a personalized plan to achieve your weight and health goals.