Need some advices

badblood1222

Hey guys! I am trying to gain weight. I need your advices about it. I'm 48 kgs now and i'm 5'2". I'm really thin since then that's why i wanna gain weight. My goal is 53-55 kgs which i think would be enough for my age since i'm on my early 20's now. I tried to compute my calorie intake a day and i noticed that i usually just got 1500 calories each day. Based on the calorie calculator, i should consume 2300-2500 calories a day to gain 0.5 kg a wk. And i'm a bit worried since i'm having a hard time reaching the calorie intake. What should i do guys? Hope to hear some advices from you guys. Thanks!

Spontaneously

Hey. We're kind of in the same boat. I'm 5'5", 49 kgs and sliding & it just isn't enough protection! There's lots of ideas going on in this post, but honestly, after like 10 months of this pit, I finally pressed my doctor about tube feeding and alternatives. She advised that it may not be covered by insurance, but I've been paying for my own Ensure shakes and pb and they aren't cutting it.

My understanding is that to effectively gain when your body is working in the opposite direction, we need like 2300 calories TOMORROW, and then continue to increase this incrementally every few days. One page I read suggested a number upwards of 3000 calories for refeeding. O.O Based on my personal experience.... it might be true.

Conceptually, these have been helpful to me:

- Eating Sattvic foods that require little digestion. The less energy you spend on digesting, the less you have to get externally. As an example, a blender meal and some gum chewing is more efficient than eating a chopped salad.

- Eating foods of similar constitution (Food Combining Chart) has been helpful, and waiting in between switching food groups. This guy wasn't given much credit back in the day, but I physically feel my food moving from my stomach when I eat small meals in isolation, at similar times suggested. (Sequential eating and food digestion times.)

- Ayurvedic medicine also recommends different types of foods for your specific symptoms or doshas. The concept of "agni" relates to your digestion's potency, and can be stimulated with herbs in aromatherapy or consumption. Seriously, Indians have done a lot of work in this field and it seems to be some of the most sane and intuitive solutions for health and digestion.

- Feeding guides for chronic/terminal diseases.


On the battle field, try anything you once liked and grew out of or abandoned. Nutella is on a black list for me most of the time because the jar usually lasts a matter of hours. For the sake of calories and gain, think of this as a mass famine. You can eat grass, kill a bird, or get the Nutella. Your nutrition is less significant in this moment than your need to keep eating.

Jam, jelly, and preserves are easy to eat & ~50 cal/tbsp.

Go to a salad bar or buffet to try a variety of things and see if something you wouldn't normally go for is tonight's golden ticket to an extra few hundred calories or should be put on your shopping list.

Reduce your physical or emotional demands. Take breaks sitting, take a nap, color, breathe, light candles. Chill out in a bathroom for a moment if you get worked up.

Keep a variety of drinks/semi liquid calories handy. Prepare a high calorie drink or shake and keep it in the fridge. Sipping on it gradually instead of having it in front of you will make it easier to digest, especially if you've got something heavy in it like cream or protein powder, and you may be surprised how many times you'll return for it. In the fridge, I have 1-2 watered down fruit juices, V8 and protein drinks in there that I'll occasionally swig instead of water.

Keep crackers or candy in your purse &/or vehicle. Think like a diabetic and always keep a snack handy.

Do those things they say not to about distracted eating. (Effectively, the opposite of most website's weight loss guides.) Keep a tupperware bowl of snack mix on the counter so it keeps suggesting you grab a handful. Eat while you play video games or watch TV. Shop while you're hungry. Abuse condiments.

Fight doctors until they hear you. You'll have to get through cultural misconceptions about being thin, their ideas of a beautiful body, and the fact that your female and couldn't possibly want to weigh more, so you must have great self control and think it's desirable. It is INSANE, but that's what is in the way of nutritional screenings, diagnostic procedures, and any treatment that doesn't just involve a script for antidepressants.

Finally, keep tracking your intake with records. It might slip if you stop paying attention, or you may doubt yourself if the measurements are less accurate. This can be tedious, so doing an estimate to the nearest 50 cal a couple times a week and keeping a detailed log the other days can help reduce it's fatigue. Knowing that you're working on it and seeing real numbers in the MyFitnessPal diary & reports gives you ammo for the fight, and for your friends, family & med team.

Hope these can be found useful and expanded upon. Absolute best wishes.

badblood1222

Oh thanks taking time to reply. I really appreciate it!
Actually, I'm working on it everyday. I always make sure to take healthy foods as much as possible as well.

psuLemon

Gaining is rather simple. You just have to eat more calories than you expend. While a lot of the above is meant in good faith, some of it is untrue and is going to make it very complicated. If MFP is telling you that you need 2200 to gain .5lb per week, you should hit those numbers daily and monitor progress over a 1 month period. If you aren't gaining as fast as you like, you increase calories by 250.

If you want some muscle gains while you are at it, then follow a progressive lifting program like the ones found here: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If you have issues getting enough calories, I would look into this list of higher calorie foods and drinks: http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1