Wazan bharany k liye ap ne Protein containing food (Lobia,meet,milk,dal,rice etc ) ki miqdaar ko barana hai...Protien hi say body muscles banty hai.. Or Nashtay me healthy chizain kaya karo...q k subha k waqt hamara stomach bahut fast kaam kerta hai..Rozana dahi kaya karo..q k os me probiotic or prebiotic hoty hai..a good bacteria hoty hai jo hamary hazmy k amal ko drust ker deta hai..dahi me Bannana mix ker k kayya kero....or H.B blood test karo ager ap ko khoon ki kami ho to pehly apni khoon ki kami ko dhoor karo..Rozanna exercise kiya karo...isay ap ki muscles ko oxygen or khoon ki supply zyda hogi jisay...muscles jald bar jain gain...