Posts by damsel89

I read this (from http://www.metabolism.com/lifestyles/2001-05- 22/):

Gaining weight for appearance's sake, or gaining both muscle and fat weight, should consist of a high-calorie diet in combination with regular exercise. Your nutrient needs depend on your own particular rate of metabolism, which may be very high at your age. You not only need calories but also protein, vitamins and minerals. The best way to get these nutrients is to choose a balanced, varied diet from among the different food groups. "Mark," says he is "eating like a pig," but is it mostly pizza, burgers, fries and soda? Other nutrients are necessary for you body to metabolize and build new cells. You need 6-11 servings of cereals and grains, 2-3 servings of protein foods, 2-3 servings from the dairy group, 2-4 fruits, and 3-5 servings of vegetables. A varied selection from these groups should be the basis of your diet to which you then add fats, oils and sugars to add calories. Some other suggestions for gaining weight are to be sure to eat a good breakfast, lunch, and dinner, with nutritious snacks between meals. Try to eat in a relaxed atmosphere instead of on the run, as this improves the way your body uses nutrients. Avoid drinking too much liquid with your meal so you don't fill up too quickly. Make exercise a regular part of your healthy routine, but not to the extent that you skip meals and burn a high amount of calories. The body's metabolic rate is not normally modified unless there is an existing disorder that requires medical treatment. It is something that varies from one person to another and affected by many factors, such as age, sex, and amount of lean body mass (muscle). The following are some strategies that can help in increasing body weight:

1. Eat high-calorie foods. Avoid choosing low-fat, reduced-fat, or non-fat items. Choose a milk shake instead of nonfat milk, avocados instead of cucumbers. For health reasons, choose mostly vegetable fats (olive and vegetable oils, nuts) rather than animal fats (butter, cream).
2. Eat at least three healthy meals every day. Skipping meals robs the body of needed calories as well as leaving the individual more prone to snacking on unhealthy foods.
3. Eat more food at each meal. Choose bigger portions, add extra filling to sandwiches, and use bigger drinking glasses and bowls.
4. Eat snacks between meals. Carry healthy snacks (granola bars, crackers, and pretzels) to eat on the run.
5. Add sauces and gravies to food. Cheese sauces on cooked vegetables increase the calories and provide flavor.
6. Drink plenty of juices and milk throughout the day. This is a simple way to add calories without feeling full. Adding powered milk or instant breakfast powder to milk contributes extra calories.
7. Exercise to build muscle. Physical activity used in combination with a high-calorie diet keeps the extra calories from turning into body fat. The muscle formed ads weight in the parts of the body where the weight should be.