i have 48 kg too but i want to lose wight ! if u want to built muscles to put on weight just eat a lot of boiled chicken brests with rice and a lot of natural yoghrt ! remember to eat beans they have a lots of proteins . Try out also swimming ! while u are swimming lots of your muscles are working at the same moment !posted over 3 years ago
I have the same problem as you!! :) It’s not fun being accused of having an eating disorder! I would recommend lots of protein, starches, fruits and vegetables, etc. Basically, the best way for anyone of any size to get to their ideal weight is eating healthy. For people who want to gain weight, eat healthy, but just eat a lot more than usual. At least, this is what I am currently trying :) Just don’t load up on a lot of fatty foods, they won’t make you gain weight, but they can make you have high cholesterol.posted over 3 years ago
Enrich your foods! I had the same problem and adding healthy fats (nut butters to my ice cream, in my cereal. Choose dense grains (granola over cheerios) and drink Ensure Plus two or three times a day (eat a last meal of an ensure and maybe a peanut butter and honey sandwich right before bed). Eat lots of dried fruits on everything and snack a lot. I blogged a sample day from when I was eating to gain, you can check it out here: http://living-learning-eating.blogspot.com/2011/11/wiam-weight-gain-style.htmlposted over 3 years ago
My friend is also very slender but a male and he noticed a slight improvement when he added a meal replacement drink along with whatever else he ate in the day. Good luck :) Make sure you read the ingredients in whatever you eat though, some of that stuff is packed with sugar and fat.
Aside from eating though look up some good weight training routines on women’s fitness websites. They usually offer lots of tips on how to go about all of this.
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Protein shakes are not food. They are highly processed. Stick with REAL food. For weight gain, focus on adding nuts, seeds, avocado, olives and other higher calorie whole foods. Make a point of eating at least three meals a day. Eat fruit vegetables and leafy greens at each meal! Focus your meals on nutrient dense, whole foods not on processed “foods.”
Your body is made up of the foods you eat, so consume health promoting, not disease promoting foods.
Instead of eating a pre-packaged, chemical-laden meal replacement drink, make yourself a healthy smoothie. You can add your favorite ingredients to your smoothie. I like like to add some almond butter, a spoonful of flax meal, lots of frozen blueberries, half a banana and a couple handfuls of spinach or kale to my blender with some water. THAT is a delicious breakfast! Or have a smoothie as a snack to add a few hundred calories to your day.posted over 3 years ago
In order to gain weight stick to real food- healthy real food. Avacado is a healthy fat~ eat losts of vegetables and protein in different forms. Sushi is great too- tons of fish and the rice fills you up.posted over 3 years ago