A friend said, "You are a bit too thin now." Well, it's only 6lbs (3kgs) less than I am normally .....

Many people said that I am so thin. Yeah, it may be true, I am a bit too thin now but only 6lbs (3kgs) less than I normally am. However, I am trying to gain weight....back to my normal weight
BBC - Health: Need to gain weight?

You need to take in more calories than you burn. Combining this with toning exercises helps, too.

Set yourself a realistic target and aim to gain weight gradually, at around 1kg (2.2lb) a month. For that you'll need an extra 300kcal to 350kcal a day. This is best done as part of a balanced diet.

Keep a food diary for a couple of weeks to learn more about your eating habits and to identify where you can add calories.

One way is to make meals a little larger or more calorific. Have an extra slice of toast at breakfast, drink grape juice rather than orange juice, make coffee with milk or serve an extra spoon of potato, rice or pasta.

Although exercise burns calories, it's important to include some form of activity into your plan to keep your bones strong and your muscles toned.

Aim for 30 minutes' physical activity five days a week and combine this with some resistance training. Take care not to be too active. If you're always on your feet, make time to relax each day.

Dr Rob Hicks last medically reviewed this article in October 2005. First published in May 2001.

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