Sunday, July 30, 2017

Trying to Gain Weight When Nothing Else Seems to Work

In a world where it seems most people are trying to lose weight or stick to a diet to prevent themselves from gaining weight, it may be odd when someone says they are actually trying to gain weight. But for many people like myself who have always been very skinny, it can be very hard to gain or even maintain weight.

Right now I weight 105 lbs at a height of 5'7''. For a man in his mid 30's, this puts my BMI (body mass index) at 16.4 which is very under weight. My goal is to get to about 120 which will bring it into the "Normal" range.

To accomplish this goal, many people will say, “Just eat more food!”, but to someone like myself, this is easier said than done. I eat 3 meals a day and always look to eat foods that are high in calories yet healthy at the same time. I try to add extra things to each meal not for taste, but to just to get more calories. I rarely feel hungry because I usually eat before I even get to that point.

The trouble is I tend to get full very easily. 500 calories of food in a meal will fill me up to where I do not want to eat anymore. In order to gain weight, I have to get up to about 750 calories or more per meal. To some people this may seem like a piece of cake, but trying to force yourself to eat more than you want to at every meal is not fun. It really become work.

I find, by eating too much, it ends up making me feel physically uncomfortable and sometimes even sick to the point where the food may have trouble getting digested and absorbed properly which becomes counterproductive. Because of this, I will really have to plan meals carefully and try to fit in extra calories here and there without getting over stuffed.

Exercise in combination to eating more is also recommended to help gain weight. Years ago I was very active with cardio exercise but these days, I just walk, lift free weights, and do calisthenics like pull ups, push ups, squats, and sit ups. I try to do these exercises daily but never really do enough where I am sore the next day. I will try to increase the intensity of the workouts to help build muscle which should help with the overall goal of gaining weight.

It seems like it has been about 10 years since I have been wanting to gain weight yet I never made any progress. In fact, I am probably at my lowest weight I have been at in a long time. Every once in a while I would try to keep track of calories for a few days, but never really stuck with it.

Starting now, I have decided to take a more dedicated approach to this issue. I have signed up on a calorie tracking website that makes it easy to keep track of your calorie intake each day. I have done the calculations so I know how much is needed to gain 1 pound per week. If I can stick to the program, I should be able to reach my goal of 120 lbs in about 4 months.

Doing the calculations really puts it into perspective that it is going to be no easy task. It will take hard work, discipline, and planning to achieve this goal, but I am going to try to make it work.

I also took some “before” pictures as extra motivation to compare with the final results that should hopefully show a difference in a few months time. I am also posting about the journey here on the blog and will try to post updates about the progress and final results.

Are you someone who is now or has struggled with gaining weight in the past? Feel free to comment below on your experience or any tips you may have that can help others in the same situation.

2 Week Update:  
I have been keeping track of my food with a calorie tracker aiming for about 2200 calories a day which is supposed to add about 1 pound per week. It is hard to get an exact calculation on most of the food so I have been estimating and for most of the days I have been getting pretty close to the target amount.

At this point I ideally I should be up 2 pounds but I just weighed myself and I am almost the same weight as when I started 2 weeks ago. This is pretty disappointing considering how much work it is to document everything you eat and try to eat more food than you might like just to reach a calorie goal.

It is possible I was over estimating some of the amounts of food or maybe I actually need to eat more like 2400 calories a day in order to start gaining weight. I guess I will try to increase my calorie amount a little more to see if any improvement can be made. It will be tough because I feel like I am already eating a lot as it is. We'll see how it goes.

4 Week Update:
The past 2 weeks I did not keep track of calories but just tried to do a good job of eating enough at each meal. I'm up about 1 pound since the last update which is not bad considering I have not been keeping track of the calories.

Update 12-7-17:  
I had stopped keeping track for several weeks and I started getting too low in weight again so I decided I better keep track of the calories again to make sure I am getting enough. My goal is 2400 a day. Hoping to make some progress if I can stick with it.

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