I'm 21 and my height is 5 ft 7 inches, but I only weigh 45 kgs. I'm a student, and no matter what I try, I just can't seem to gain any weightit's been stuck at 45 kgs for years now. Can you suggest any simple diet tips or advice to help me put on some weight?

Answered by 1 Apollo Doctors

Dr Chandra P

General Practitioner

MBBS
5+ Yrs

Consult Now

Achieving a Healthy and Plump Face

Dietary Recommendations

Hydrate: Drink plenty of water (at least 8-10 glasses a day) to keep your skin hydrated and plump.

Fatty Fish: Include fatty fish like salmon, tuna, and mackerel in your diet, rich in omega-3 fatty acids that promote healthy skin.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and antioxidants that support skin health.

Fresh Fruits: Eat a variety of fresh fruits like berries, citrus fruits, and apples, rich in vitamins, minerals, and antioxidants.

Whole Grains: Include whole grains like brown rice, quinoa, and whole-wheat bread in your diet, rich in fiber, vitamins, and minerals.

Dairy and Protein: Consume dairy products like milk, cheese, and yogurt, and protein-rich foods like eggs, beans, and lean meats to support skin health.

Supplements for a Healthier Face

Proteins (Protex): Consider adding a protein supplement to your diet, but always consult with a healthcare professional or registered dietitian before adding any new supplements.

Omega-3 Fatty Acids: If you're not getting enough omega-3 fatty acids from your diet, consider taking a supplement after consulting with a healthcare professional.

Vitamin C: Ensure you're getting enough vitamin C through your diet or consider taking a supplement to support collagen production and skin health.

Lifestyle Changes

Exercise Regularly: Engage in regular physical activity, like cardio and strength training, to promote overall health and well-being.

Get Enough Sleep: Aim for 7-8 hours of sleep per night to help your skin regenerate and repair itself.

Manage Stress: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises to help minimize stress's impact on your skin.

Answered 04/07/2025

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I'm a 17-year-old girl, and I've been struggling with being very thin and weak. I've tried so many ways to gain weight and even make sure to have my meals on time. But nothing seems to change; my weight is always the same. I really want to put on a little weight and become a bit healthier. Can you give me some trusted advice on how I can gain weight easily and quickly?

To gain weight healthily, focus on consuming more calories than you burn; try: eating smaller, frequent meals, incorporating calorie-dense foods like nuts, dried fruits, avocados, and full-fat dairy products, adding healthy fats and oils to your meals, strength training exercises to build muscle mass, and consider consulting a registered dietitian or nutritionist for personalized guidance.

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Disclaimer: Answers on Apollo 247 are not intended to replace your doctor advice. Always seek help of a professional doctor in case of an medical emergency or ailment.