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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
How can I put weight on healthily?
Hi Do you have any tips for putting weight back ON healthily? I have overshot my target weight and I suppose am now classed as underweight. (This wasn't intentional- I carried on losing weight despite eating maintainance calories.) It would be really easy to eat lots of junk and pile the pounds back on, but I am looking for a way that will allow me to maintain the healthy habits I have gained through doing Nutracheck, ie not eating for reasons other than hunger, stopping when you are full, eating healthy, wholesome foods, drinking plenty of water/green tea, etc, etc. Also, what would be a sensible rate at which to gain the weight back. I am worried that doing it in a short space of time will be unhealthy psychologically as well as physically. Thanks in advance.
A.
Our expert says...
Putting on weight can be as difficult as losing it, but with the right strategies you can put it on again at about 1-2 lbs a week. Looking at your diary I notice that you actually are quite active and this is possibly where your personal profile needs adjusting. By all means stay at your current healthy level of activity - that's great! But I suggest you change your exercise setting to moderately active in your leisure time and then make sure to eat the extra 136 calories this gives you.
One option is to increase your portion sizes just slightly, but if this does make you feel fuller than you would like, then I agree that it might not be a good idea. Instead try increasing the healthier fats - be a tad more heavy handed with an olive oil dressing for example, have oily fish instead of white and so on. How about nibbling nuts too? Between these ideas, you will hopefully get you back to where you want to be. Good luck!
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Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and sodium. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since 2005.
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