Regaining Lost Weight

[elseaacych]

Hi! I am 5'3, my ideal healthy weight range is 98-102 lbs.

 

I lost about ten pounds recently due to stress and depression. I am sitting at about 94 lbs. Here's the thing, although I am hungry again, nothing I eat seems to stay on me. I've stopped exercising because of the weight loss, and it's kind of sad. I've never been able to eat big portions of anything, so eating a lot is not helping.

 

Does anyone have any advice to slowly, healthfully regain the weight I lost without it going right to my stomach?

[contact1]

You can't control where the fat you gain goes when you are gaining weight, the body just doesn't work in that fashion. In order to gain weight, you simply have to eat more calories than you burn each day, it really just comes down to that. Do you know how many calories you eat currently each day? That would give us a better idea where you are at, eating wise, and how far you would need to go to start gaining some weight.

 

Just as a bit of advise (I'm assuming you are a female) while gaining weight you could actually use this as a chance to build up your muscles a bit, giving you a much more tone looked rather than just fat being added onto your body. Going up a few pounds is not going to make you anything like a bodybuilder, which is what most females fear when doing exercises that build muscle, and it would still be some fat added onto you, not just muscle. Again though, figure out how many calories you are eating each day and a general idea what you eat.

[UnlitCandle]

Honestly, just eat healthy and get a balanced diet going. Eating is 90% of a weight battle (gaining or losing). I'd say a good balance of healthy grains like quinoa, white meats (red if you're anemic), veggies and fish. Calories matter if you're eating properly, but if you're eating 3000 calories of chips and junk, you're gonna have a bad time.

 

Do some LIGHT cardio, cardio is always good for you, it really gets the cellular machinery in proper order, but since you're a little underweight, don't overdo it. Weights and toning helps a lot to gain weight. Best areas are the quads and calves to start off, followed by the core, back and gluts.

[dichotomy]

I agree with contact, I would try a little weight training (even body weight) rather then cardio. If your energy is down, lifting is a bit easier.

 

 

For food - focus on proteins and healthy foods. Cheese, yogurts, meats, veggies.

 

Also for mood improvement you might try some yoga.

 

Also just plain going for a brisk walk can be an excellent way to start or restart excessive after being away as it does not burn a ton of calories but improves mood and appetite

[melell]

If you want to gain it is simply a case of calories in calories out. If eating a lot is a problem then look at calorie dense foods- things like nuts.

I believe 3500 calories = 1lb of fat, so say you require 1500 cals per day to maintain, then adding 500 calories a day should result in a weekly gain.

 

I am a bit confused about your worry about it going to your stomach? Perhaps your body type gains there? I just can't see at under 100lbs how it would be much even with an extra 10lbs on- try not to worry about that, strength training would help a lot.

[jackieblack07]

I think that you should consult a dietician may be she can recommend you something by preparing a proper food chart where all your daily intake of calories would be noted and a needed calorie chart would be given as per each day, I would personally suggest you that have shorter meals between a period of every 3hrs which should be high in proteins and carbohydrates also try eating a healthy breakfast including Eggs or butter both would be good and during you day time have some ½ kg chicken with broccoli and rice that would help you gain a stable weight within few months.

[FitChick]

A pint of Haagen Dazs goes down easy. About 1200 calories for a pint.

[thefooloftheyear]

Dont eat junk.....

 

Quality complex carbs and meats, cheeses, etc...fill in blanks with yogurt laden with nuts/raisins...

 

TFY