Topic: Healthy ways to gain weight?
January 18, 2020 / By Tessie Question:
I'm 5'7 and weigh about 120 pounds (and I keep losing) putting my BMI at 23.4 which is normal, however I can count my ribs and my hips are starting to stick out more than I would like. About a month ago I was 130 lbs. I would like to get back to that.
For those of you wondering why I lost 10 pounds: I started a new job 4 months ago at Target working flow so I do a lot of running around, In the last few weeks I have been too stressed and too tired to eat. Before Target I worked at a Chineese resturant so I was eating all the time (yeah I know, you aren't supposed to eat in the kitchen, trust me, there were things much worse happening in the kitchen).
What are some healthy ways to gain weight? I'm lactose intolerant and I have eaten so much peanut butter that it kinda goes stright through me now. I'm 21 and female.
Thank you :)
Rosalyn | 9 days ago
I think you need to recalc your BMI. I used two calculators which use the two most popular equations and got 18 on both. Regardless, you're at a healthy weight and don't need to gain unless you have big bones and a lot of muscle. If you're of average frame, then with gain is just a matter of personal preference and should be easy to accomplish.
If you're an ectomorph (very thin/skinny) or near ectomorph you will have difficulty gaining weight because of your somatype, not because of metabolism. So, if you wan to change that and add some pounds there are two ways to do it. Both may work and neither may work. Your success is going to ultimately depend on your body chemistry which is inherited (genetic).
The difference between naturally fat and naturally thin people is the number of fat cells in their body. An endomorph may have as many as 250 billion adipocytes (fat cells) while the ectomorph may only have about 50 billion. There's no way to change your total adipocytes or their distribution throughout your body. How fat or thin you are has almost nothing to do with metabolism.
You can try adding fat by eating more food. You should eat a proper diet which is about 50/20/30 (%calories from carbs/fats/protein respectively) and just consume more food. You should NOT eat junk food, increase your carbs, take supplements, consume more fat, etc. Just eat a proper, well balanced diet in increase the portions (serving sizes). If you are able to add body fat, you will have no control over where the fat goes or how it looks. In other words, the result could be "skinny fat" which is probably less appealing aesthetically than skinny. And, of course, if you don't like the fat, you'll just have to lose it to get back to where you were.
You can try adding muscle. It is always good to try to add muscle because muscle is the best metabolic investment you can make. Here are some of the benefits of strength training.
• Stronger bones & increased mineral density (osteoporosis protection)
• Stronger body & musculature (improved protection from injury)
• More robust organic and systemic fitness (more survivable in crisis)
• Improved cardio-vascular function (better than "cardio")
• Higher basal metabolic rate (~5-50 cal/day/pound of muscle)
• Easier fat loss (more efficient lipid consumption)
• Greater calorie consumption (prolonged afterburn)
• Supports body sculpting (hypertrophy)
• Slows natural loss of muscle mass (sarcopenia) over age 30
Adding muscle is a very slow and difficult process. Watch this video for more about that ---> http://www.youtube.com/user/scooby1961#p... . On average males can add no more than about a pound of muscle per month and females can add about 20% less and that is only under ideal circumstances which are rare. However, if you're a teen, you may find adding muscle to be almost impossible because you will not have your lifetime maximum of testosterone (the muscle building hormone) until about your mid20s.
Adding muscle means very intense (and painful) training for a few hours per week and usually requires a gym or gym facilities. It also requires some understanding of how to train (exercise physiology, kinesiology, muscle anatomy, etc) which usually means some time spent with a personal trainer. Adding muscle is a difficult and long term process and, once the muscle is added, the training must continue to maintain the muscle.
Ectomorphism is an unhappy an occurrence because being very thin can effect self esteem and inhibit social interaction. However, the ectomorph will usually, in adult life, find it easier to achieve and maintain an ideal or close to ideal body weight because people naturally tend to grow fatter and/or more robust as they grow older....especially with proper diet and training. In other words, being underweight now may be paying it forward. You may reap the benefits with a nice body while your midlife peers are fighting the battle of the bulge.
Note - Do not use pills, tonics, supplements, shakes, or other products which claim they can help increase body weight without first checking with your doctor. The scammers are very much aware of the plight of the ectomorph and there are scores or companies with products and advertising all designed to capitalize on your misfortune for their profit. Don't be a sucker.
So, they may not be ideal. But those are your two options. Fat and/or muscle.
Now, read this --> http://www.eatright.org/Public/content.a...
Good luck and good health!!
PS: No one can predict your weight gain if you consume an extra 3500 calories per week. We can predict fat loss but not fat gain.
Originally Answered: What are some healthy ways to gain weight?
) Consume more calories then you're burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/p...
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
My 25 years of health research and experience.
Calculate Calories Consumed: http://www.nutritiondata.com/
Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul...
Calculate Physical Activity: http://www.weightlossresource.com/tools/...
Cell Phone Fitness Calculator: http://www.handango.com/platformproductd...
Computer Fitness Calculator:
Natural and Organic Foods: http://www.wholefoodsmarket.com/products...
Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detai...
Glycemic Index and GI Database Website: http://www.glycemicindex.com/
MayoClinic Article on Water:
Weight Training for Dummies: http://www.amazon.com/gp/product/0471768...
Muscle and Fitness:
Fitness for Dummies:
Sleep Website: http://sleepfoundation.org/
Dietary Guidelines for Americans 2005:
You The Owner’s Manual:
Nutrition Action Health Letter:
Realage Website: http://www.realage.com/
AirNow Website: http://airnow.gov/
Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10...
Originally Answered: What are some healthy ways to gain weight?
You probably have a high metabolism. You're genetically predisposed to be skinny. I've been skinny my whole life too, even when I still ate meat. I actually recovered some of my weight when I became a vegetarian. Being a vegetarian probably has nothing to do with you being skinny, unless you're not eating a good variety of foods, but I'm guessing the real problem is what you said, that you skip meals. I suggest you try some vitamins to increase your appetite and try to maintain a somewhat strict schedule for your meals. Use an alarm clock or something like that to grab your attention away from whatever distractions would make you skip your meals and tell you it's time to eat. I should take my own advice here actually, because I'd also like to gain some weight, but I often sleep whole mornings and skip breakfast, which is arguably the most important meal of the day because it prepares your body for the day ahead and gives you energy, and with it, appetite. This happens mostly during the holidays, because during school I always eat breakfast and very often a good brunch (between breakfast and lunch, if you're not familiar with the term) or two! I hope this helps. Good luck with everything and kudos for being a vegetarian.
replace your scale with a tape measure aim for 32 1 2 inches or less for women and 35 inches or less for men
use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar