Finding trying to gain weight a mental battle

I totally see where you are coming from, and I know how hard it can be to purposely put on weight it really does seem counterintuitive, but it is what needs to be done. Once you overcome that mental hurdle and realize you need to start putting on some weight my advice is to track what you currently eat and find the amount of calories you are intaking, once you find your average calories you currently eat try adding 2-300 calories to that number and eat that much for 2 or so weeks, if you aren't putting on much weight consider upping that number by 100-150 calories and try that for a bit. Just playing around with your calories for a while until you find a good place. If you have trouble physically intaking so much food in one day, I know I did, and honestly still do, naturally I'm an ectomorph and always grew up and was told to stop eating when I was full, well that doesn't work here. You are going to have to push yourself especially when putting in weight in a healthy manner, wholesome foods and proteins and limiting fat intake, carbs are fine. When I started putting on weight I would make a fruit smoothie with protein powder, dry oats and milk in the morning. It comes out to roughly 700 calories which is a lot but it fills me up and gives me energy and by 11 I push myself to eat again. I also try to eat at 2 then again at 5 and last meal at 8. By spreading out the meals and having more of them I am able to intake more calories as well as allow nutrients from the foods to fully absorb instead of eating one massive meal that goes straight through you. Hope this helps and best of luck, I know how hard it is to overcome that mental barrier where you purposely put on weight but sometimes it's necessary!

sardelsa wrote: »

Not going to lie.. bulking is hard and is a very mental process. It will be best to stay away from the media, weightloss and women's fitness websites.. they are not geared to your goals so try not to pay attention to them.
If you take the weight gain slower (smaller surplus, 200-250 cals over maintenance per day) the gain will be slower and won't be as noticeable. Yes, you will gain some fat.. but if you keep that surplus smaller and lift weights (I recommend a progressive lifting program) you should keep it to a minimum.
Your appetite will eventually increase, especially if you fill your day with more calorie dense food.. nuts, nut butters, oils, granola, dried fruit, full fat dairy, pasta, bagels, etc. Reduce the amount of food that has too much volume (too many salads and raw veggies etc), try to stay away from "diet" foods and eating regularly and not skipping meals.. that can help.

What helps me with the mental stuff, I focus on the positive things.. for example, watching my muscles grow, getting stronger in the gym, etc. I think of it as making small sacrifices for the greater good of my body.

Just stick with it and it will be so worth it. Good luck!

Would second all of what @sardelsa said @Eloise2968 and would add that if you pre log your diary, you will know what you are eating during the day and this will prevent you at the end of the day having loads of calories leftover wondering how to fill them.

I will add to my post, you are very underweight OP. It might be a good idea to seek medical advice at this point especially since this seems to be something you have been struggling with.

Eloise2968 wrote: »

I've been told I need to put on some weight to be healthy in my training (dancing and performing arts) currently 5ft 7 and weight about 7st 4-5lbs. However I find it hard trying to eat when I'm not hungry just because I 'should' and it slightly scares me how the weight gain will affect my body especially aesthetically (being in front of mirrors most days doesn't help) and I feel effected by the media strongly promoting weight loss as the major lifestyle choice we should all be making. Feel I just need some support for what I'm finding a bit scary

1. One of the biggest appetite boosters is deadlifts and squat.
2. Your body type will not get bulky!
3. I'd bet that you could eat all the starchy carbs you wanted and it would effect fat gains at all.
4. I'd say that the media thing has actually shifted over the years, the "cool" thing is to have muscles; not be skinny!
5. At first you might have to force the eating, but once your body gets used to the extra it will be like normal eating for you.

Dedicate 21 days to it! You won't regret it!