How to gain weight?
Everyone wants to know how to lose weight. Well, I'm the one who wants to know how can I can gain weight.
I want to increase my BMI which is currently around 15. I'm female, 24 years old, 5'5", 90lbs.
I keep trying recipes to gain weight but nothing works for me.
Some says it's genetics, some say natural hyper-metabolic rate.
I have a routine life with almost no workout/exercise. I sit most of the day, either at work or in front of the t.v.
I eat three meals a day including full cream milk twice a day. I drink fizzy drinks off and on 3-4 times a week. This is my regular routine.
I often try a heavy calories diet (not for very long as when I see no benefits I give up after a few weeks) like full cream milk with added cream and sugar or nuts mixed with cream and sugar but nothing helps me.
Please help me gain weight.
In order to gain 1 pound, you have to add 3,500 calories in addition
to what you normally eat.
So, if you add 500 calories per day on top of what you usually eat, for 7 days, you'd gain 1 pound (500 calories x 7 = 3500).
The following foods in the suggested amounts have ~ 500 calories:
- 1/2 cup nuts
- p.b. and banana sandwich (2 slices of bread + 2 Tbsp. p.b. + 1 banana)
- 1 1/4 cup raisins
- 1 cup trail mix
- 2 avocados
You can also add a daily high calorie protein shake to your usual diet to increase your caloric intake:
- 1 cup milk
- 1 scoop chocolate protein powder
- 1 Tbsp. peanut butter
- 1 banana
Blend all ingredients in blender until smooth.
Note: It's better for your health to add high calorie foods that are of plant
origin (nuts, seeds, oil etc) vs. those of animal
origin (milk, cream, cheese, etc.)
And finally, consistency
is important. You have to consistently add calories and maintain eating a higher calorie level to keep the weight on.
The easiest way to do so is to eat 6 or more meals per day...everyday! If you're currently eating 3 meals per day, try adding 3 snacks with 150-200 calories each. And don't give up so soon!