I want to gain weight
I am 31 and five feet tall. I only weigh 98 pounds and I want to gain some weight but it's such a struggle for me. Losing weight is not hard for me, because I am not a big eater. I get bored with food easily. I run on the treadmill every other day for half hour. I am so frustrated because my weight has been the same since high school. I only gained a little weight when I had my child. I don't know what to do. Can you help me?
— Miss Frustrated
Dear Miss Frustrated,
I am so sorry to hear about your weight issue, because I am aware that being at the proper weight is very important for your health and your self-confidence.
In order to gain weight, you are going to have to make some lifestyle changes. This will take some effort because unfortunately, we are creatures of habit.
I see where you are a picky eater and your appetite may be small. You can increase your weight only by changing your food and your exercise routine. In order to gain weight, you will have to increase your calories/food intake, so that the body can store the extra amount as an increase in weight. Let's use an analogy.
Let's say you are making $500 per week and all your bills come up to $500 per week. It would be impossible to save anything from this. However, if you salary went up to $1,000 per week and your bills remained the same, then it might be easier to save some from the extra $500. This is the weight gain principle.
Before you start your programme, you could do two or three days of a detox programme just to clear out the bowels. This could also help to increase the appetite.
In order to start your weight gain and stay healthy, first you will have to increase your food/calories. You could do an audit of what you are eating and the amount. Hopefully you are eating healthy foods for the most part.
To gain weight, you will have to eat slightly larger portions. It would be good to eat from a slightly larger plate. In addition, you could incorporate at least 12 ounces of shakes and 12 ounces of fruit juice daily. You could also snack on fruits and nuts.
Also, make sure some of your regular meals are more calorie dense. For example, eat thicker porridges and soups. Have fun, put some nuts in your porridge and put some coconut milk in your soups. The shakes, porridges and soups are important to your weight gain because it is easier to drink than to eat, so use this opportunity to take in more calories.
It is important that you still try to take in your vegetables and vegetable juices if you have been doing so.
In addition to your foods, adjust your exercise programme. Do more muscle building exercises instead of cardiovascular type exercises. If you build muscles, this is good because it is heavier than fat.
So start your programme, get results, and don't be frustrated. Good luck!
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Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we'll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years experience in the fitness industry and is the owner of DG's Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to firstname.lastname@example.org.