How can I gain weight healthily? I'm 14 and 85 pounds.
I love this question.What’s not “healthy” to you? Most try to avoid any fat gain.Right now you are young and have a lot of time to make mistakes and learn. But, here I go:You need to eat food. Don’t eat too much. Over eating will lead to unwanted health issues. Such as fat gain or hormone issues.Drink lots of water to make sure this food is doing it’s job. Food works better in water. Take your vitamins and minerals. Food works better with vitamins.There are fats, protein, and carbs. All together equal your total calories. Focus on protein. Protein is life. Earn your carbs. If you are active, then eat up. If you aren’t very active, replace most of your carbs with more protein or fats.Vegetables and fruits are carbs. Again, eat up if you need them. Eggs are great. Milk is great. Meat and chicken are great. Coconut oil is great.You will hear a lot of different advice. Take pieces of each and conclude your own reasoning. You got this. Don’t give up.
How could someone GAIN weight healthily?
Eat more frequently, about every 2 hours and 6 meals a day: breakfast, AM snack, lunch, PM snack, dinner and before bed snack. Make sure to consume enough calories. Eating some calorie dense foods will definitely bring those calories up. Calorie dense foods: avocados, nuts and nut butters, dried fruit, full fat dairy products, whole wheat bagels, potatoes, sweet potatoes. But this doesn't mean to not eat fruits and vegetables! Make sure to eat lots of it WITH calorie dense foods. Also include enough carbs and protein and fats in the diet: meat like chicken or turkey, fatty fish like wild salmon, beans, whole grains. Increase the portion sizes. Exercise to gain more muscle mass.
Healthily gain weight?
im about 47.2 kgs./7stone 5 pounds or 105 pounds.im 5ft 4.5....or... 164 cms depending.What would be a healthy weight target for me,im recovering from anorexia....how could i gain this?...how many calories do i need each day/meal ect.thanks for the help,it will certinely mean a lot to my health.
How can I gain weight the healthy way?
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.
I'm 164cm and 43kg. How can I gain weight healthily without too much fat gain?
Buy a set of adjustable dumbbells (30 kg set or so). With those exercise three times a week, start with light weights and gradually increase weight as time goes by. Youtube “dumbbell exercises”, check “ScottHermanFitness"and “ATHLEAN-X” for example. For food chicken, eggs, tuna (in water), low fat cottage cheese and other with high protein content. You’ll also need carbs, fat and vitamins and minerals so use whole grain products, olive oil and vegetables.
How could I gain weight healthily if I'm addicted to running?
Two suggestions: either reduce your running expenditure/milage a little at a time to a lesser amount AND/OR try eating more food and more calorically-dense foods. A way to add in additional calories without really “noticing” or filling you up too much is to1. Add toppings to foods: try sprinkling chopped nuts over salads, sides, desserts. Sprinkle foods with granola, dried fruit, or seeds.2. Spread/puree: Spread peanut/nut butter onto things, add avocado to things (puree into foods or smoothies)3. Choose dense carbs that are very nutritious such as whole-grain pasta, quinoa, wild rice, barley, other grains, baby red potatoes…4. Snack often! Make sure to plan in snacks between meals..Great dense-caloric options: granola, Cliff bars, protein/energy bars, apple slices with cheese, wholegrain crackers and cheese, yogurt with fruit and nuts/seeds. There are plenty of packaged snack options on the market that are calorie-dense but low in nutritional value & fiber (candy, cookies, chips), as a runner these are fine occasionally and I suggest you eat them occasionally (temporarily)—even better if you make them yourself, but otherwise try to choose other options first.5. Drink caloric fluids: don’t steer away from drinking calories. Make smoothies, drink fruit juices (make sure it’s 100 percent juice), drink milk, coconut water…stay away from diet sodas, seltzer waters, “diet”/zero calorie drinks. These fill you up with no nutrition or calories.
What is the best way to healthily gain weight as a recovering anorexic?
My number one suggestion is this: Please see a registered dietician who specializes in eating disorders. There can be medical complications when trying to gain weight, depending on the status of your health. If you can't see a dietician, please at least go to your family doctor and get a checkup, including bloodwork. Things that helped me included:- Adding more snacks during the day and evening instead of hugely expanding your meals (meals should still be reasonably sized).- If you feel hungry, eat something, even if it is small. Your body is telling you it requires food, and getting your hunger cues back in order is going to be important, though that may not happen for awhile.- If you don't feel hungry at your proper meal- or snack-times, eat anyway. It will be common at the beginning of this to feel a lot more full than usual. The fullness and bloating DO eventually go away. Trust me.- For me, getting more calorie-dense foods helped, because I was having the same volume of food but getting in more nutrition that I knew I needed. For example, eat extra protein granola bars instead of regular ones. Use 2% milk instead of a lower percent, or even homogenized if you can stand it. Real sugar in your coffee or tea, and milk or cream if you like them. Add a handful of nuts to a snack or meal. Put butter, margarine, or peanut butter on your toast, on a muffin, etc. These can help you a lot while not feeling like a lot of extra food.- Don't fill up your stomach with big amounts of fruit and veg. This is a bad anorexic habit we can develop, but it will confuse the hunger signals and limit necessary nutrition for weight gain.- Try to drink calorie fluids with every meal. I know... easier said than done. But if you can manage this, it REALLY helps weight gain.For meals and things, make sure you balance them. Protein, carbs, a fruit and/or veg, and dairy. Do this with your snacks as well. Also consult a food guide in understanding serving sizes, how many servings per meal or per day, etc. This sort of thing is best aided by a registered dietician, so, again, PLEASE see one if you are in any way able to.