How can I gain weight the healthy way?
All my life I’ve been this very skinny girl (and no I don’t have an eating disorder). I’ve never been able to gain weight like other people can so some people think I’m anorexic/bulimic. I want to at last gain weight by the end of August 2007 so that I can make an impression on people and to show them how beautiful I’ve always been. Not only that, I’d like to not only to gain that weight, but do it healthfully as heart disease, diabetes, and high blood-sugar run in my family. So is there truly a way to do all this or am I disappointed again?
July 29th, 2010 at 7:08 pm
What can I do to gain weight?
The average person wanting to gain weight should try to eat foods with high calorie content and larger portions of food. Mild exercise can help to increase your appetite and help you add muscle rather than fat.
The following recommendations can be used by anyone wanting to gain or regain weight. It may be necessary, however, to change them to meet your specific needs. Check with your health care provider or dietitian about this.
To start, eat about 500 calories more a day than you have been eating. Some people will need to add up to a 1,000 extra calories.
Eat snacks throughout the day.
Choose higher calorie foods often.
Try to always eat larger-than-normal portions at meals. If you have a poor appetite, it may work better to eat smaller, very high calorie meals and to eat more often.
Fat contains more calories than any other food group: 45 calories in just 1 teaspoon. Adding healthy fats, such as plant oils (canola, olive, or peanut oil), soft margarines (look for those with no trans fats), old-fashioned peanut butter (the kind that needs stirring before you eat it), and avocado, is an easy way to add a lot of calories without having to eat a lot more food.
Avoid saturated fats. Foods high in saturated fat include: whole-milk dairy products, chicken skin, bacon, sausage, sour cream, butter, high-fat cuts of meat, and many processed snack foods.
Even though you are eating a high-calorie diet, you should try to keep it healthy by including a lot of unprocessed (unrefined) carbohydrates, such as whole grains and fruits, as well as vegetables and lean protein foods such as skim milk products, skinless poultry, fish, egg whites, beans, and low-fat cuts of pork and beef.
July 29th, 2010 at 7:35 pm
You might talk to your doctor just to rule out there being anything medically wrong. Plus, (s)he can refer you to a nutritionist who can help you find a safe and healthy diet that will help you meet your goals. I had a friend who couldn’t gain weight no matter how hard she tried and she had some problems with an overactive thyroid. She started taking a pill every day and she was able to get up to a healthy weight. You might also make sure they test you for diabetes. Sometimes juvenile onset (I believe it’s Type 1) diabetes can make it impossible for people to gain weight.
July 29th, 2010 at 7:52 pm
well, hi. i really like your question because its a question that really needs to be answered, you know what i mean. well what you do is to gain weight, always keep eating breakfast, lunch, and dinner. must eat those for sure. every once in a while have a snack. but what you can eat is a lot and a lot of fruit. okay!~good luck..!! :>)
July 29th, 2010 at 8:16 pm
Here are some strategies to use when designing your diet to gain weight:
Calories: Our bodies have a need for a set number of calories each day. This need is based on your age, gender, height, weight, and activity level. In order to gain weight, you will need to take in more calories than your body needs to maintain your current weight. You can find out what your needs are at http://www.caloriesperhour.com/tutorial_need.html. Enter in all of your information, and then factor in what your activity level is. Once you have your maintenance calories, you can add 500 to 1,000 calories a day to that number in order to gain one to two pounds per week.
Nutrients: There are six essential nutrients that our bodies need to function; they are protein, carbohydrates, fat, vitamins, minerals, and water. Each of these nutrients has its own function and is needed in different amounts. The way to get them is through the foods that we eat, and in some cases, by the supplements that we take. Your goal for gaining weight will be to eat a well-balanced diet in order to get all of these nutrients in. The food groups that you will want to focus on increasing are:
Starch – This is a great group to get calories from. Try to eat foods made with whole wheat flour. Have bread, rice, pasta, potatoes, cereals, beans, and starchy vegetables (corn and peas) with all of your meals.
Fat – You will get a lot of calories for a small amount of food when you add fat to your meals and snacks. The goal here is to avoid the foods with the trans fat and have the ones with little or no saturated fat. You can use nuts as a snack or add them to your meals, cook with olive or canola oil, and use peanut butter as a snack or with your meal. It’s important to get foods with omega-3 fats, so include fatty fish (salmon, albacore tuna, mackerel, lake trout, herring, sardines), flax seeds, and walnuts. Be careful not to go overboard with fat because too much is not good for your health. Stick with the guidelines of less than 30% of your calories coming from fat.
Meat – The protein in meat is great for building muscle. Foods in this group includes chicken, turkey, seafood, eggs, pork, cheese, and beef.
Dairy – Be sure to include low fat (1% or 2%) milk and/or yogurt into your diet. You can add some nuts or flax seeds to your yogurt to have as a snack, and you can have a cup of milk with your meals for the added calories.
Fruit – There are lots of health benefits to fruit, and you can have them with some of the other foods to boost the calories. Fruit with peanut butter or cheese are great snacks with lots of calories.
Vegetables – As always, keep your vegetable intake up for the great health benefits that they provide. Your diet needs the balance of each of the groups for optimal health.
Frequency
It may be helpful to eat every couple of hours in order to get enough food and calories in. Set a timer on your cell phone or put it in your appointment book to remind you to eat.
Supplements
If you can’t get the calories in from food alone, you can consider using a supplement like Ensure in between meals.
Weight Lifting
Nothing builds muscle like weight lifting. If you are unsure of what to do, work with a trainer to set up a program that fits your schedule and needs.
July 29th, 2010 at 8:54 pm
From my experience. Your body size will have an optimal body weight. Muscle weighs much more than fat so the healthiest way to gain weight is to build muscle mass and there is a way of tricking your body into building that mass expedentially but it requires weight lifting. It is called anarobic lifting, Arobic is the use of oxygen for fuel or blood flow. You have a 6 to 10 second window before blood reaches a muscle to provide it with the oxygen for fuel. Here is the trick, discover the heaviest amount of weight that you can lift for a particular muscle group or body part that you desire to increase. I encourage a lot of stretching before hand but no warming up. Now lift said weights as fast as you can 6 to 8 times and stop and relax for 2 to 3 minutes to allow your blood flow to return to normal and out of that area then do it again 2 to 3 times and you are done. Pick another muscle group or stretch thouroughly. It is that simple but I must warn you that in two to three days you will be so sore that may wish you would have been sated to a skinny frame. The increased size is a result of supply and demand. You see your body is actually burning the muscle it self for fuel using adrenaline as an actuator. So by repearing this type of exercise a couple of times a day for a while you are signaling to your body that it needs to devolpe more muscle to accomidate the increased exertion. Drink massive amounts of water before during and after each workout. You should acctually drink half of your body weight in ounces of water each day anyway. For instance if you weigh 100 lbs. you should drink 50 ounces of water. Extra water will help flush out the lactic acid in your muscles and help with the soreness. Also if you can take a good protien supliment like Spiru-Tein it will help. Our bodies are about 85% water and most of the rest is protien. I hope this helps. Good luck and GOD Bless…
September 5th, 2010 at 4:15 am
Great sale. Buy Now and get a discount 5% for all drugs
FLAGYL ER
Fluoxetine
Cipro
Wellbutrin SR
Nizoral
Zofran
YASMIN
Zyvox
Valtrex
Voltaren
Doxycycline
Effexor XR
PLAVIX
Actos
Baclofen
Albendazole
Furosemide
Buspar
Vermox
Lamisil
Accutane
Abilify
Hydrochlorothiazide
Strattera
Nolvadex
Citalopram
Plavix
Metformin
Propecia
Lipitor
October 31st, 2011 at 10:48 pm
aysen flourish complacency corselet Nic hoer rationalize kayageum rotunda
February 8th, 2012 at 6:09 am
Although i dont usual like to comment about law gone poor, from time to time i know i should really. This is one of those times, I cannot stand sub par search engine optimization.
September 26th, 2012 at 5:43 pm
delaune wood