I think I’m underweight. How can I gain weight fast?
Heyy. Just joined Yahoo, and this my first question.
I think I'm underweight. I weigh 95 pounds. Im 13 years old. About 5 foot 3 in size.
Am I underweight?
I look very skinny. So I usually wear full sleeve shirts, and then another half sleeve over that. But now since it's spring and its getting warmer out side, I can't just wear full sleeves all the time.
So I'm wondering how I can gain weight fast, and build some muscle.
I do play sports such as Soccer and Basketball.
- Thanks in advance
P.S. If any further information is needed, I'll be happy to provide it, just let me know.
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Tagged with: 13 years • basketball • sleeve shirts • soccer • sports • thanks in advance • yahoo
Filed under: How To Gain Weight Fast
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Gaining weight is what some of us really struggle with.
Here are some helpful tips that have helped me alot. I'v gained 1lb – 1.3lbs per week following with some of these tips brought by my nutritionist. Make sure you're consuming enought, and dense food. Try to hit around 3000- 3500 calories since you're active in sports, and about 70- 80g of fat.
- Dense carbs: Crossionts, bagels, pasta, rice, wraps, bun's, thick slice bread, etc…
- Nuts/ Seeds/ Peanut butter (2 tbsp).
- Avacados
- Bananas
- Cream based soups/ sauces- over broth/ herb/ vegetable based: Ex. Alfredo, rosa sauce, cream of mushroom, etc…
- 2%- Whole milk
- Deviled/ hardboiled eggs
- Yogurt, 3.0% or more. (Not fat-free/ lowfat)
- Dessert based foods: Ex. Pudding, custard, frozen yogurt, cake, doughnuts, chips, pie, icecream, cookies, etc…
- Fast foods: Ex. Pizza, burgers, fries, chinese, greek
- Granola
- Eggnog
- Instant breakfast shakes
* Ensure Plus/ Boost Plus [Link]
* Clif/ Luna bars [Link]
The stared * items, i'v included links to. These are very helpful resource products to include in you're diet for extra nutrition. You can find them in the UK, AUS, CA, US, and more… at you're nearest drug store/ grocery/ super market. Ex: Kroger, Target, Giant Eagle, Wall- Mart, Shoppers drug mart, Lowblaws, etc…
Hope i'v helped, and goodluck!
Tips;
- Limit diet, low calorie, low-fat products.
- Drink high-calorie, nutritious liquids if you are not hungry for food- Gatorade, juice, milk, etc… (Instead of tea, water, and coffee)
- Have ready-to-eat snacks available to munch on when you feel hungry. Easy snacks include trail mix, pretzels with dip, nuts, dried fruit, crackers with cheese, frozen yogurt or ice cream, pudding, and fruit smoothies.
- Mix dry powdered milk or milk to mashed potatoes, ground meats, cream soups, pudding, casseroles, and hot cereal.
- Add an additional egg (or egg white) to casseroles and ground meat before cooking.
- Top vegetables, potatoes, casseroles, soups, sandwiches and salads with cheese.
- Spread peanut butter on crackers, apples, bananas, pears, and celery.
- Snack on eggs, meat salads, cheese, nuts, nut butters, and cottage cheese.
- Add extra butter, margarine, oil, regular salad dressing, or mayonnaise to foods such as potatoes, vegetables, bread & rolls, hot cereal, salad, pasta, rice, noodles, and sandwiches.
- Add extra sugar or honey to cereals and beverages
- Add sour cream, cream cheese or whipped cream to your favorite recipes, potatoes, and bagels.
- Toss nuts and seeds into vegetables, salad, trail mix and cereal.
Lots and lots of protein.
Eat McD every day, specially the shake
Instead of losing weight what you must do is gain muscles. Buy some dumbells and do press ups and sit ups and your sorted.
well ive never had any problems with people trying to gain weight, that's the easy part, its loosing it that's hard. it depends on what kinda weight you want, if you just want fat, eat fast food or sugar, but most people don't want that and its very hard to lose after you got it. now muscle is a lot harder, id say start lifting weights anb eating healthy, don't eat like a pig and expect to get results you'll just get fat and more weight in the wrong places. eat a lot of meat, protein builds muscle, eat a lot before you lift. if this doesn't work, tel me.
Weight Gain Tip No 1 – Get Counting
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
Weight Gain Tip No 2 – Get Eating!
Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
Weight Gain Tip No 3 – Get Lifting!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.
When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to get stronger to get bigger. Look around at your local gym – the strongest guys are also the biggest!
Weight Gain Tip No 4 – Get Weighing!
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
Weight Gain Tip No 5 – Cut out the Bad Fat!
Don’t eat any bad fats. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
Weight Gain Tip No 7 – Go to Sleep!
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
How Much Will I Gain?
Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift hard (and carefully) and use the best muscle building supplements, you can expect to gain about 10-15lbs within 6-8 weeks