I'm 15 year old my height is 5 feet 7 inches and my weight is 50 kg what should I do to gain weight?

To gain weight in a healthy way, you should focus on consuming more calories than you burn, while ensuring those calories come from nutritious sources. Here are some tips tailored for you:

Understanding Your Current Status

First, let's calculate your BMI to understand if you are underweight. BMI is calculated by dividing your weight in kilograms by the square of your height in meters. For you:

• Height in meters = 5 feet 7 inches = approximately 1.70 meters
• Weight = 50 kg

[ \text{BMI} = \frac{50}{(1.70)^2} \approx 17.3 ]

A BMI of less than 18.5 is considered underweight, so you might want to gain some weight.

Tips for Healthy Weight Gain

Dietary Changes

1. Eat More Frequently: Try having 5-6 smaller meals throughout the day instead of three large ones. This can help increase your overall calorie intake5.
2. Add Healthy Calories: Include calorie-rich foods like nuts, seeds, avocados, and whole dairy products in your meals13.
3. Use High-Calorie Drinks: Consume milkshakes, smoothies, or whole milk between meals to add extra calories without feeling too full13.
4. Choose Nutrient-Dense Foods: Focus on foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats25.

Exercise and Lifestyle

1. Strength Training: Engage in strength training exercises to build muscle, which can help increase your appetite and weight. Consult with a healthcare provider or fitness expert to develop a safe exercise plan25.
2. Monitor Progress: Regularly check your weight and consult with a healthcare provider to ensure you're gaining weight at a healthy pace (about 0.5 to 1 kg per week)3.

Additional Tips

• Avoid Unhealthy Options: Limit sugary drinks and foods high in empty calories. Instead, opt for nutrient-rich snacks15.
• Stay Hydrated: Drink calorie-containing fluids like milk or juice with meals to help with weight gain3.

Consulting a Professional

It's important to consult with a healthcare provider or a dietitian to get personalized advice on how to gain weight safely and effectively. They can help you develop a tailored plan based on your specific needs and health status.

Remember, gaining weight too quickly is not healthy, so focus on gradual and sustainable changes.