Trying to Gain

sherrymccall
sherrymccall Posts: 60 Member
in Health and Weight Loss
Hey guys! I recently went to my doctor and found out that my body fat percentage is too low for me to be able to conceive children. My husband and I aren't trying at the moment but will likely be trying next year around this time. So my question is how do I gain back some body fat without doing it in an unhealthy way? I still want to workout because I enjoy it. I love to run and I love being muscular but I don't want this to affect my future. Any advice would be awesome!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Do you knw how many cals you maintain your weight on? I would start slow and increase your cals by 100, making sure it is with healthy stuff.

    Adding 250cals per day should give you around a half pound gain per week.
  • sherrymccall
    sherrymccall Posts: 60 Member
    :]
  • sherrymccall
    sherrymccall Posts: 60 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.
  • now_or_never12
    now_or_never12 Posts: 849 Member
    Make sure you set your weekly goal to gain however much you want each week.

    You will have quite a few calories to work with so fill them with healthy foods. Eat full fat items, not low fat. Eat a lot of beans, nuts, olive oil, etc to help you gain what you need to gain.

    If you like to workout dial it down a bit or just consume more calories ontop of what the site says (you add in your exercise and therefore eat more).
  • sherrymccall
    sherrymccall Posts: 60 Member
    Make sure you set your weekly goal to gain however much you want each week.

    You will have quite a few calories to work with so fill them with healthy foods. Eat full fat items, not low fat. Eat a lot of beans, nuts, olive oil, etc to help you gain what you need to gain.

    If you like to workout dial it down a bit or just consume more calories ontop of what the site says (you add in your exercise and therefore eat more).


    I know this is probably a stupid question but there isn't any way to gain the weight without making my stomach bulge out again is there?
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    People don't order a lot of milkshakes in the winter, so you can usually find BOGO deals
  • now_or_never12
    now_or_never12 Posts: 849 Member
    Make sure you set your weekly goal to gain however much you want each week.

    You will have quite a few calories to work with so fill them with healthy foods. Eat full fat items, not low fat. Eat a lot of beans, nuts, olive oil, etc to help you gain what you need to gain.

    If you like to workout dial it down a bit or just consume more calories ontop of what the site says (you add in your exercise and therefore eat more).


    I know this is probably a stupid question but there isn't any way to gain the weight without making my stomach bulge out again is there?

    If you do it properly your stomach won't bulge out unless you are eating something that is causing you to bloat. 1200-1500 and not eating back exercise calories is what you would eat to try and lose weight.

    Set the site up to gain and go from there. Eat healthy but more food and eat your exercise calories back. Don't eat low fat foods... eat full fat and eat a lot of healthy fats like nuts and olive oil and such.

    You obviously will be bigger than you are now however you would be healthier. If your doctor wants you to gain weight so you can concieve you need to look at the big picture. Don't look at weight gain as getting bigger... you need to look at it as you are doing something healhty to start a family. Being underweight doesn't always make for a healthy pregnancy.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.

    The doctor told you what you need to do and how to do it, so what exactly is your question?
  • likemeinvisible
    likemeinvisible Posts: 309
    Eggs are the best, they contain everything. 6-8 a day.
  • sherrymccall
    sherrymccall Posts: 60 Member
    Make sure you set your weekly goal to gain however much you want each week.

    You will have quite a few calories to work with so fill them with healthy foods. Eat full fat items, not low fat. Eat a lot of beans, nuts, olive oil, etc to help you gain what you need to gain.

    If you like to workout dial it down a bit or just consume more calories ontop of what the site says (you add in your exercise and therefore eat more).


    I know this is probably a stupid question but there isn't any way to gain the weight without making my stomach bulge out again is there?

    If you do it properly your stomach won't bulge out unless you are eating something that is causing you to bloat. 1200-1500 and not eating back exercise calories is what you would eat to try and lose weight.

    Set the site up to gain and go from there. Eat healthy but more food and eat your exercise calories back. Don't eat low fat foods... eat full fat and eat a lot of healthy fats like nuts and olive oil and such.

    You obviously will be bigger than you are now however you would be healthier. If your doctor wants you to gain weight so you can concieve you need to look at the big picture. Don't look at weight gain as getting bigger... you need to look at it as you are doing something healhty to start a family. Being underweight doesn't always make for a healthy pregnancy.



    I guess that was my only question. I know it's gonna be a struggle to get into the mindset of gaining weight after losing so much. I guess the gaining thing is what scares me. I'm afraid that once I start to gain weight it's all gonna come back and I know it's stupid to think that but I can't help it.
  • CoffeeNBooze
    CoffeeNBooze Posts: 966 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.

    The doctor told you what you need to do and how to do it, so what exactly is your question?

    she asked how she does that in a healthy way
  • drmerc
    drmerc Posts: 2,603 Member
    Eggs are the best, they contain everything. 6-8 a day.

    your *kitten* is going to stink
  • sherrymccall
    sherrymccall Posts: 60 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.

    The doctor told you what you need to do and how to do it, so what exactly is your question?

    she asked how she does that in a healthy way
    Thank you, Tia. I don't want to gain a bunch of weight back at one time and be unhealthy again.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.

    The doctor told you what you need to do and how to do it, so what exactly is your question?


    she asked how she does that in a healthy way
    Thank you, Tia. I don't want to gain a bunch of weight back at one time and be unhealthy again.

    The doctor already answers this question, eat 2k cals a day + exercise cals.

    You're afraid to gain weight, but the doctor said you need to.
  • sherrymccall
    sherrymccall Posts: 60 Member
    I understand that and you're right. I am scared to gain because I worked so hard to lose.
  • Alex_is_Hawks
    Alex_is_Hawks Posts: 3,499 Member
    I understand that and you're right. I am scared to gain because I worked so hard to lose.

    here lets spin this a different way and maybe this will help....

    ask yourself this...

    are you more scared to gain than you are to never have kids.

    because you have to do one, to have the other...where is your passion, your priority?

    if you want kids (and it sounds like you do) then you will find a way to do this....

    i highly recommend taking a deep breath, and just doing it.
  • sherrymccall
    sherrymccall Posts: 60 Member
    I understand that and you're right. I am scared to gain because I worked so hard to lose.

    here lets spin this a different way and maybe this will help....

    ask yourself this...

    are you more scared to gain than you are to never have kids.

    because you have to do one, to have the other...where is your passion, your priority?

    if you want kids (and it sounds like you do) then you will find a way to do this....

    i highly recommend taking a deep breath, and just doing it.

    that's what i'm going to have to do then. and when i tell myself this it sounds great. I'm just going to have to push past the fear and do it. My doctor wants me to weigh between 105 and 116 and I know that isn't fat in my head. Thanks for being nice about this and trying to put it in a different perspective.
  • dtf88
    dtf88 Posts: 53
    Did the doctor give you a bodyfat level that is healthy to get pregnant? Either way, you will need to put on bodyfat according to the doctor, so my guess is you want to minimize this amount. You should try to gain weight slowly and reduce your cardio. If you are a runner or endurance and cardio is most of your training, then you will need to eat the calories back that you burn to put you at a surplus for the day. Try to get about your bodyweight in protein, about 0.25-0.35 BW in fats, and increase your carbs to a point where you are gaining weight slowly.

    On the other hand, IMO your life and family are more important than your physique. I think you should focus on having the kid for now and doing what you need to do, and then afterwards, you will be able to get back your physique.
  • sherrymccall
    sherrymccall Posts: 60 Member
    Did the doctor give you a bodyfat level that is healthy to get pregnant? Either way, you will need to put on bodyfat according to the doctor, so my guess is you want to minimize this amount. You should try to gain weight slowly and reduce your cardio. If you are a runner or endurance and cardio is most of your training, then you will need to eat the calories back that you burn to put you at a surplus for the day. Try to get about your bodyweight in protein, about 0.25-0.35 BW in fats, and increase your carbs to a point where you are gaining weight slowly.

    On the other hand, IMO your life and family are more important than your physique. I think you should focus on having the kid for now and doing what you need to do, and then afterwards, you will be able to get back your physique.

    I love to run. I am definitely a runner! And a family is most important to me. I will try what your saying. I am at about 13 percent body fat right now and all he said was that was too low. I guess I should call him and ask him what I should be aiming for.
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    Make sure you set your weekly goal to gain however much you want each week.

    You will have quite a few calories to work with so fill them with healthy foods. Eat full fat items, not low fat. Eat a lot of beans, nuts, olive oil, etc to help you gain what you need to gain.

    If you like to workout dial it down a bit or just consume more calories ontop of what the site says (you add in your exercise and therefore eat more).



    I know this is probably a stupid question but there isn't any way to gain the weight without making my stomach bulge out again is there?

    You know that getting pregnant will make your stomach bulge out, right?
  • sherrymccall
    sherrymccall Posts: 60 Member
    Durrrr. Not trying to get pregnant for another year. Just want my body healthy for when I am trying to.
  • jennagirl9
    jennagirl9 Posts: 2 Member
    Use calorie-dense foods.

    Add granola, advocados, bananas, healthy fats, nuts, full fat dairy, beans, nut butters, and don't go out of your way to get the leanest meats possible...

    If you are still having problems gaining after adding more of those to your diet, start adding sauces and dressings in limited amounts.
  • 80lbslost
    80lbslost Posts: 93 Member
    My Dr told me the same thing last Spring when I weighed 112lbs (I'm 5'3). She actually told me to quit MFP and not worry about calories. Of course I didn't but I did eat around 2000 cal and made sure I ate more protein snacks throughout the day. By July I gained 5 lbs and was pregnant. :) I gained 33lbs throughout my pregnancy and exercised everyday. I lost all my pregnancy weight within the first few months so don't worry about the weight gain! Just focus on having that baby and being healthy.
  • sherrymccall
    sherrymccall Posts: 60 Member
    My Dr told me the same thing last Spring when I weighed 112lbs (I'm 5'3). She actually told me to quit MFP and not worry about calories. Of course I didn't but I did eat around 2000 cal and made sure I ate more protein snacks throughout the day. By July I gained 5 lbs and was pregnant. :) I gained 33lbs throughout my pregnancy and exercised everyday. I lost all my pregnancy weight within the first few months so don't worry about the weight gain! Just focus on having that baby and being healthy.

    Thanks for the advice! Mind if I send you a friend request?:)
  • prokomds
    prokomds Posts: 318 Member
    Something to easily boost your calories - you use the low-fat/skim/low-calorie versions of some things. If you switch over to the regular versions, you'll easily eat more calories every day

    I'd make sure you get plenty of proteins and healthy fats, and if you're strength training, continue to do that. If you're not doing that, it might be time to add a little. That will help you put on muscle as you put on fat - you're not going to look "bigger", you'll look more fit. And if you're doing much cardio now, it may be time to cut back, at least until your fat % has gone up some.

    Even if you weren't looking to get pregnant in the future, your body fat % is too low to be healthy for a grown woman. Take care of yourself!
  • sherrymccall
    sherrymccall Posts: 60 Member
    Something to easily boost your calories - you use the low-fat/skim/low-calorie versions of some things. If you switch over to the regular versions, you'll easily eat more calories every day

    I'd make sure you get plenty of proteins and healthy fats, and if you're strength training, continue to do that. If you're not doing that, it might be time to add a little. That will help you put on muscle as you put on fat - you're not going to look "bigger", you'll look more fit. And if you're doing much cardio now, it may be time to cut back, at least until your fat % has gone up some.

    Even if you weren't looking to get pregnant in the future, your body fat % is too low to be healthy for a grown woman. Take care of yourself!

    Thanks for being supportive! And I know that my body fat is too low now. And I'm gonna start focusing on strength training now!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    The doctor said I need to be eating between 1800 and 2000 calories a day and eating back my exercise calories. I have been eating between 1200 and 1500 on a normal day and not eating back all my calories.

    The doctor told you what you need to do and how to do it, so what exactly is your question?

    This!
  • waldo56
    waldo56 Posts: 1,861 Member
    So my question is how do I gain back some body fat without doing it in an unhealthy way?

    You are a victim of some of this healthy/unhealthy nonsense that goes around.

    You are at a bodyfat % too low to conceive. This is your bodies way of telling you that you are at an unhealthy BF%.

    The vast majority of people would become healthier by being less fat. You are one of the few that would become healthier by becoming more fat.

    Pretty much all "healthy" advice is absolutely backwards for you. Eat fat. Lots of it. Carbs, yummy, those too. Eating "clean" or trying to gain lean mass is exactly opposite of what will make you healthier. Gaining fat slower does not make it healtheir fat. For you all fat is healthy fat.

    If you want to maintain or improve you healthiness, keep up your physical condtion, cardio and strength, as you gain fat.

    People that only know losing are often afraid of the whole cycle of losing, maintaining, and gaining. Gaining is ok and perfectly healthy, learning how to gain while exercising is a good thing, and will further assist you in maintaining once you have gained enough to reach your goals.

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