putting weight on

[welshwil]

how can i put weight on? im 29, 5' 9" tall and weigh just under 10 stone, i dont really have time to go to the gym, i pretty much eat whatever i want, but have a high metabolism, it is getting me down a bit how can i put on a stone or 2?

[alijangra]

Whatever you do, dont start eating lots of junk food as you may be slim but it will be doing hidden damage to your body in the form of heart disease and increasing risk of bowel cancer etc. If you are really concerned with your weight, go and see your GP who can offer advice and may refer you to a dietician. Increasing portion sizes of starchy carbs would be a good start, take full cream milk. I know you cant be bothered with the gym, but weight training would also help give you more bulk and definition.

[welshwil]

thanks for that, i dont really know anything about the quantities written onto food packets, so what would be good sources of starchy carbs?

[Octavius]

The ideal is to gain just a couple of pounds (1kg) a month (any more is unlikely to stick), for which you will need to eat about 400 extra calories a day. Nutritious, calorie-dense foods are best, especially those containing healthy fats, such as nuts, seeds, avocados and their oils. For example, just adding 2 tbsp of flaxseed oil to cereal, yoghurt, a smoothie or vegetables notches up 240 calories.

The trick to gaining weight healthily is to add in a little more food here and there, rather than stuffing yourself with empty calories in a bid for extra bulk. At breakfast time, help yourself to an extra spoonful of cereal or slice of toast; drizzle a little more olive oil on your salad at lunch; and have a second helping of rice at supper. A few desserts a week are fine, but avoid eating a mass of sugar and white flour daily. Do not count calories obsessively; instead, choose substantial, healthy meals, keeping the creamy, fried and sugary options to a minimum.

In terms of exercise which is still important even for thinner people, the best way to gain weight is to concentrate on weight training, as opposed to cardiovascular exercise.

Another thing to consider is that you are approaching the point where middle-aged-spread might naturally occur. Of course this may not happen to you now (or ever), but beware of it anyway � hence the import of some moderate exercise.

[alijangra]

Bread, pasta, rice or potatoes, that type of thing. Just remember to keep your diet balanced, avoid eating lots of cakes and chocolate etc but as Octavius has suggested, things likes nuts, seeds and oils are healthy and nutritious ways to add extra calories.

[Shadow Man]

Sounds stupid but go on the Slim Fast diet.

However, instead of having a milk shake for brekkie and lunch, then a healthy meal in the evening, have your normal intake of food but drink the milkshakes instead of a cup of tea.

Like Octavius says, weight gain should come from healthy sources. Slim Fast shakes are full of nutrients etc and although usually drank as a weight reduction diet, they are infact quite calorific. They actually taste quite good aswell.

One or two shakes a day should see a stone or so put on in a few months.