Dear Donovan,

I am five feet eight inches tall and weigh 125 pounds. I want to gain and keep weight on. I rarely eat junk food and rice is not a constant in my meals. Some of the weight-gain foods create challenges for my sinus. My parents are also thin. Please help.

After dealing with so many weight loss questions, it’s quite refreshing to find someone who wants to put on some weight.

It might be a little harder for you to put on weight because genetically you come from a slim, small-boned family. However, the good news is that it is quite possible for you to gain weight.

At this stage you are a selective eater and the amount of foods/calories that you take in now will more or less keep you at this weight. Therefore, in order for you to gain weight, you will have to make some lifestyle changes in your eating habits and also your exercise programme.

In order to gain weight, you will have to increase your calorie intake and this can be done by eating more foods that are calorie-rich. What is important is that there are extra calories that can be stored as fat.

In general, if your calorie intake is up by 500 calories per day, you could gain some weight. The problem with many persons who are slim is that they are usually picky eaters and the calorie intake is just enough to keep them at their regular weight.

However, it is very important that in the process of trying to gain weight, that the extra calories come from healthy foods. You don’t want to put on weight and then compromise your health. In a nutshell your calorie intake would have to be increased. What can you do?

You can start by increasing your food intake for each meal by a quarter, so you will be eating more than you were eating before. In addition, it is easier to drink than to eat, so you could increase your calorie intake by drinking fruit juices, shakes, thicker porridges and soups. You could try and drink at least 12 ounces of a shake daily. Home-made shakes are quite nutritious.

If you feel your appetite is low, you could do a three-day detox programme before you start your weight gain programme. In order to keep yourself healthy, you should incorporate more fruits, vegetables and fresh juices in your diet. You can also use exercises to help you with your weight gain.

Muscles are more dense and weigh more than fat, so it would be good if you could put on some muscles and your weight will increase. As a part of your exercise programme, you could incorporate more muscle-building exercises. Good luck!

We will answer your weight- related questions

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 clarkep@jamaicaobserver.com.