Hello everyone,
I am a 23-year old female college student who needs to gain weight. I've found this very difficult to do because the focus in the media and in the literature is mainly on losing weight, so I haven't found very many resources to help me.
Currently I am 5 feet 5 inches and weigh 115 pounds. I saw somewhere online that on average, females who are 5 feet tall should weight around 105 pounds, and then an extra 5 pounds for every inch gained in height after 5 feet. I don't know how accurate this is, but this would mean that I should weigh 130 pounds. When I was in high school, I was around 125 pounds, and that was the heaviest that I have ever been.
I am by no means unhealthy. I hardly ever get sick and when I do, it's usually just a cold and it clears up right away. My menstruation cycle is normal, but it used to be really off balance. Interestingly though, it was off balance when I weighed more. I eat a lot of vegetables and carbohydrate sources such as pasta and whole grains from cereal and bread. I am not a big fan of red meat, so my protein comes mainly from fish and slightly less from chicken (fish is easier to cook and I like it better).
I'm also a runner, so I get adequate exercise. I've actually cut down on my running since I've noticed my weight loss. Before, I would run 6 days a week, 4-5 miles a day. Now, I run only 4 days a week, about 3 miles a day. My pace is pretty moderate, about 8 minutes per mile, so I wouldn't say that I'm working out excessively. I've also been trying to reduce how much I move around in general so I burn less calories.
Unfortunately though, I've found this difficult to do. My car just broke down so I've been walking everyday to and from campus, which is about 1.5 miles each way. And to make it worse, I live at the bottom of a hill and campus is at the top of the hill. I have no problem walking, I would just prefer not to because I'd rather keep those calories that I'm burning.
So that's my story. I'd like to be around 125 pounds, back to where I was when I was in high school. Like I said, I'm generally pretty healthy but I just don't think I'm at the proper weight for my height. I recently bought a suit for an interview and the pants were a size 0 and the jacket and shirt were XS, and it just didn't look right. To put it bluntly, I just feel really scrawny and I'd really like to fit right in my clothes and not look like somebody could easily snap me in half. My friends think this is hilarious and they keep telling me to eat breakfast, lunch, and dinner everyday at McDonald's, which I'm sure would do the trick but my goal is not to have a heart attack.
So, does anyone have any suggestions? What can I do to gain weight in a healthy way? Any advice would be much appreciated.
I am not quiet as tall as you, but I certainly feel your pain. I recently dropped 15 lbs, which is alot when you are already a healthy weight. I am working hard to put it back on, but in a healthy way.
I see that you do alot of running, but do you lift? Adding muscle mass would certainly help you feel stronger and not feel like someone can snap you in half. You might benefit from a good strength workout in addition to all of your running and walking. The best resource I found that isn't going to give you bulk would be a running magazine.
It doesn't seem like you are getting alot of protein. Try drinking more milk or protein shakes with milk. I have found that has helped put on a few pounds.
Good Luck!
ReplyThe advice is the same for the ladies or the gents; lift weights (do squats!), get enough rest and eat a good diet. You need more calories than your activity level demands, so you need to eat lots of good quality stuff, not just the McD's.
Running (which you already do) isn't going to help you gain weight, especially if you're not pushing for new goals (faster, longer, faster and longer) all the time.
Seriously, lift. Big, multijoint, compound movements. Consider doing a 5x5 program, like www.stronglifts.com which has a demonstrated track record.
Replychill out!
I had the same problem...
question to ask yourself: do you feel good? do you feel healthy?
your metabolism is adjusting to mid-20's
you might never be on the thciker side but if u want more butt/built train hard.
if u do work out add more food :)
ReplyI'm 5' 4" and i'm @ 100 lbs. I lost about 10 lbs. after i stopped working out (due to injuries) and I also stopped eating meat. I lost A LOT of muscle mass! Weight training an important part of an exercise regimen, and it doesn't have to be expensive. Buy an inexpensive set of hand weights and/or resistance bands. For many exercises you don't need any equipment at all (legs, glutes, core).
Regarding your diet, expand your sources of protein to include nuts, beans, whole grains (try quinoa), soy (try edamame). Eat healthy fats like Norwegian salmon, avocado and olive oil. You're absolutely right to avoid junk! Good luck!
ReplyRegarding your diet, expand your sources of protein to include nuts, beans, whole grains (try quinoa), soy (try edamame). Eat healthy fats like Norwegian salmon, avocado and olive oil. You're absolutely right to avoid junk! Good luck!
ReplyAgree with the poster who mentioned weight training. Given your frame it should really help your out. Full body stuff .... core stuff ... You probably want to ease off on the running a bit and replace with weight training so that you (a) don't go crazy working out all the time, and (b) do a better job building lean mass. Don't be afraid to challenge yourself with weight; picking up 2-5 lb dumbbells and adding them to your cardio isn't going to cut it, you need to increase your weight until you can't do more than 10 reps in 2 sets, and when you can exceed that you add more weight.
I will add that as you do this, make sure you get adequate, complete amino acid profile protein, to ensure that you retain, and theoretically gain, lean muscle mass. Unlike other posters I believe your protein choices are fine .. may want to move toward wild fish and local pastured chickens to ensure you are "eating food that eats appropriate food" rather than farmed fish and factory chicken which eats corn and probably gets supplemented with terrible things.
I wouldn't go crazy trying to hit a munber. It's just a scale. If you add some quality weight training you are doing a good thing .... and you can't really do much about the fact that clothes designers don't make anything that fits you right except find better designers I guess.
ReplyGood luck!!
not to sound callous, but i don't see the problem.
count your blessings.
ReplyI had the same problem as you, OP...I'm 5'3" and I was weighing around 100 lbs because I was running a lot and not getting enough calories, I suppose. I cut down on the running and switched to doing a lot of my cardio on the elliptical machine instead. I also added a few more carbs and protein grams to my diet and that helped a lot. Don't just eat crap, though...I added tuna fish and some extra fruit to my diet and now I'm up to around 105-107. I should also mention that you should strength train because otherwise, you lose muscle mass as you age. I weigh more than people think I do because I'm "dense"...I have a lot of muscle mass for my frame size. I'd rather weigh 107 and be the size I am now than be 10 lbs lighter and still be the same size but be flabby.
ReplyJust eat 3 Checkerburgers and fries from Checkers everyday and eat a half gallon of Edy's Ice Cream two or three times a week. You'll gain lots of weight! FAST!!!
ReplyHee-haw!!! Now that's what I call sum gud eatin' DaWG!!!
ReplyI disagree. I don't think it's been covered enough. The focus is on weight loss everywhere you look. Just the other day I was in the grocery store looking at some canned soup and except for a few varieties, they were all either "light" or "reduced fat" or "reduced calories." I saw the same thing in the yogurt section. Everyone is trying to lose weight because everyone knows that a significant portion of America's population is obese or overweight. I do agree that there are a few websites out there that provide tips on healthy weight gain, but not nearly as many as you see for weight loss.
ReplyHey sorry. The above comment was meant to be directed to FitJerk.
ReplyThis topic has been covered wayy too many times already: http://www.diet-blog.com/share/2009/09/how-to-gain-some-weight.php#comment-105796
ReplyHey everybody. Thanks for all of the helpful comments. It seems that most people agree that weight training would be the best choice for me right now and I agree. That's one thing that I haven't really been doing. There's a gym on my campus but the weight room is usually packed with a bunch of guys so it's kind of intimidating, but I guess I'll just have to get over that. My mom's good friend is a doctor who knows me well, and she thinks that I eat fine and that instead of drastically changing my diet, I should just increase my portions. So taking her advice of increasing portion sizes and your guys's advice of weight training, I hope to put on about 10 pounds. I've considered the fact that my weight loss might be the result of an underlying medical condition, but I've been a healthy weight before and I don't have any other symptoms that would suggest this. If anyone has any other helpful information feel free to share! Thanks so much!
ReplyEveryone has been telling me to weight train. So I would give that a go. The last thing you want to do is eat junk food. I already eat pretty healthy so I don't think the problem is with my diet. Maybe your body is lacking some general vitamins and minerals due to the junk food. Try to eat a little more healthy.
Replyi am 16 and very very skiny i am very lazy and eat heaps and heaps of fatty foods and dont like milk i hate been skiny what can i do to put on wait help pleas
ReplyJess,i think ur naturally meant to be skiny and if i were u,i'd be happy that i can eat whatever and still be skiny.
ReplyIf you are that skinny despite the fact that you don't exercise and eat heaps and heaps of fatty foods, I would see a doctor.
ReplyThere are many reasons why some people remain lean while others gain weight on the same nutrition plan. My advice would be similar to those already mentioned, increase portion size (and frequency) and do weight training (compound exercises). It is a pity that so much information focus on weight loss when many struggle with weight gain as well.
ReplyYes, so has anyone seen Jim Carrey lately?? For his most recent movie he has gained a ton of weight. He actually looks fat and flabby. I just wanted to say that I wish I could gain weigh as easily as actors do these days! It's ridiculous! Then again, they have some of the best physical fitness trainers known to man.
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