Help me gain weight.

IHeartAngel

Hi everyone,
My name is Cat and I'm a super skinny Asian girl who's struggling to gain weight. I am 5'3 and 94 lbs, very underweight. When I eat, I usually take a few bites and then I feel full after 5 mins. I am always working full time which include long travel times and always feel exhausted so that when I come home I rather sleep and do nothing else. I would appreciate it if you could list some foods or even snacks that will help me gain some more pounds so I can look healthier. If you have any advice for me on how I could change my lifestyle I would love to hear them as well.

ScottyBeBop

Table spoon of Peanut butter with every meal. That would help with extra calories. And PB is my jam

DiamondDahl

Hi Cat, I'm in the same boat. I'm 5'1" and hovering at 97lb (which is an improvement--I used to hover at 92!).

Logging my calories has helped me highlight where I -thought- I was eating well, but could see gaps where a small bonus food item could help me increase my calories (and preferably nutrients).
ie. Where I would eat a banana, pair it with some peanut butter
- having a yogurt, have a side of trail mix
- whereas many people drink water with meals to help them lose weight, I swapped water with veggie blend juices or milk, and drink get my water in between meals

I was on a smoothie kick for a good while (milk + yogurt base, fruits, and 1/3 serving of protein powder), but I got burnt out after too long.

I can also start to feel full halfway through a plate of food... my family habitually eats rather slowly, which keeps us aware of our 'full' triggers. Sometimes I just power through, or portion out 1/2-2/3 of the plate, 'cause sometimes a really full plate can seem impossible. Your stomach capacity should start to stretch out bit by bit, and for slender people, it can feel like quite an accomplishment.

When you're traveling, keep trail mix, bars, dried fruit on you to snack on in your down time. I know it can be tempting to fall into bed when you arrive home--plus eating a huge meal doesn't always mean for restful sleep--so try to have something light-ish (small bowl of cereal, toast with nut butter) before you go to bed, to replenish you after your travels.

Last thing, I do have Second Breakfast... I eat something at home before leaving for work (as I'm usually ravenous when I first wake up), and then I'll have something at work as well, mid-morning. Additionally, I have a reminder on my phone in the late afternoon to have "tea & snack," because who doesn't like any excuse to have a cup of tea and a piece of chocolate?

cmriverside

You would have a lot more energy and not be so tired if you would eat.

I'd say, eat what you like - no matter what that is. Bananas? Salmon? Ice cream? Walnuts? Eat small amounts many times a day until you get up to a reasonable number.