No matter what your reason is for wanting to gain weight, here’s a simple fact: The majority of teens have no reason — medical or otherwise — to try to gain weight. An effort
like this will at best simply not work and at worst increase your body fat, putting you at risk for health problems.
So focus on growing strong, not gaining weight. Keeping your body healthy and fit so that it grows well is an important part of your job as a teen.
Why is weight gain important during pregnancy?
The extra weight you gain during pregnancy provides nourishment to your developing baby and is also stored for breastfeeding your baby after delivery.
you should gain 25–35 pounds over the nine months. Adding about 300 extra calories a day to your diet will help you reach this goal. (One extra healthy snack, such as four fig
bars and a glass of skim milk, will provide these calories.) Most women gain four to six pounds in the first trimester, and then average a pound a week in the second and third
trimesters.
You should gain weight gradually during your pregnancy, with most of the weight gained in the last 3 months. Many doctors suggest women gain weight at the following rate:
· 2 to 4 pounds total during the first 3 months (first trimester)
· 3 to 4 pounds per month during the 4th to 9th months (second and third trimesters)
Consume more calories
It includes few calculations. The estimated common daily caloric requirement for an average man who makes light activity is 2,200 and for women, it is about 1,900. One should consume about 1,000 more calories in a day to get less than half a kilo weekly. Skinny people must eat bigger portions of the meal and try to take minimum 5 meals daily.
One’s exact caloric requirement can be varied depending on the activity level, height, weight and metabolic rate of body.
Eat healthily
As well as eating regularly, it’s important to eat healthily. Your diet will be balanced if you eat foods from the five main food groups in the right amounts.
· Carbohydrates like bread, pasta and potatoes should make up about one third of your diet.
· You should aim to eat five portions of fruit and vegetables each day.
· About one fifth of what you eat each day should be protein – choose from meat, fish and eggs, or beans and nuts.
· You should aim to get 700mg of calcium each day, roughly the same as a pint of milk or two small yoghurts. You can also get calcium from soya milk and yoghurts with
added calcium, and from leafy green vegetables.
· Fatty or sugary foods like butter, chocolate, crisps and cakes should make up the smallest part of your diet.
Try to make the best selections
One should try to make the best selections about foods. For instance, one should select meat and fish over bread and dairy products. Skinny person must take large amount of
fresh fruits and vegetables. One should consume foods that contain high protein like peas, beans and pulses and foodstuffs with high starch substance like tapioca, potatoes and
rice.
Unexplained Weight Gain
Most people who gain weight are taking in more calories per day than they are using. If you are gaining weight despite eating fewer calories and maintaining your usual amount of physical activity, this guide is for you.
This is not a diet and exercise guide. It will not address issues of weight gain related to eating too much or not getting enough exercise.