Putting on weight
Discussion
I need to increase my weight after having lost quite afew stones over the last few years due to health reasons.
The obvious thing is to eat more, and I'm getting told to binge on fatty desserts etc, which sound like a bad idea.
Does anyone have suggestions on how to increase weight back to where it should be, in a HEALTHY manner, and put on 'healthy' weight on my whole body, rather than eat sugary foods and grow a beer belly leaving the rest of me remaining a stick insect.
The obvious thing is to eat more, and I'm getting told to binge on fatty desserts etc, which sound like a bad idea.
Does anyone have suggestions on how to increase weight back to where it should be, in a HEALTHY manner, and put on 'healthy' weight on my whole body, rather than eat sugary foods and grow a beer belly leaving the rest of me remaining a stick insect.
First, accept that you need to log what you eat because you probably have no idea. MyFitnessPal is good. Maybe log a week and see where you're at then add a % to it.
Don't eat s
t. Fish, milk, eggs, oats, vegetables, yoghurt, beef, chicken, brown rice etc. Plenty of 'gainer' shakes available if you struggle to eat enough. Drinking calories is easy. More milk.
Lift weights. Look up Starting Strength, Mark Rippetoe.
Eat enough, sleep enough and lift enough. You will put on 'good' weight, look better, feel better, and be much stronger in no time.
It is all very, very simple but you do have to do the work.
Don't eat s
t. Fish, milk, eggs, oats, vegetables, yoghurt, beef, chicken, brown rice etc. Plenty of 'gainer' shakes available if you struggle to eat enough. Drinking calories is easy. More milk.Lift weights. Look up Starting Strength, Mark Rippetoe.
Eat enough, sleep enough and lift enough. You will put on 'good' weight, look better, feel better, and be much stronger in no time.
It is all very, very simple but you do have to do the work.
Don't underestimate the amount of calories you need to consume. You really do need to eat food in quite large quantities. As mentioned, protein shakes are a good form of getting the calories in, and if you are going to the gym to aid muscle growth, stick to simple compound movements.
I struggle to eat enough - I use a weight gainer from my protein (it’s quite a tame one, about 400 calories per serving, some are over 1000)
I also have more recently started to use peanut butter as a fairly healthy high calorie snack.
There are a number of low sugar ice creams now which I also use.
I avoid food that makes me feel bloated as that reduces my appetite.
Don’t be afraid of fat, though. Butter, good oils, high fat milk, nuts etc are easy ways to up your calories without eating junk.
I also have more recently started to use peanut butter as a fairly healthy high calorie snack.
There are a number of low sugar ice creams now which I also use.
I avoid food that makes me feel bloated as that reduces my appetite.
Don’t be afraid of fat, though. Butter, good oils, high fat milk, nuts etc are easy ways to up your calories without eating junk.
My brother is on a high fat diet due to his disability. We add cream to as much as possible. Cook as much as we can in oil (some brands are higher in fat than others). He's also on supplements, I'll check the names if you want to know in the morning. I think a small 250 bottle has 250+ calories in.
He's right at the extreme end...him putting a lb or two on over a month or so is good.
He's right at the extreme end...him putting a lb or two on over a month or so is good.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff