I seem to have unwittingly lost quite a bit of weight over the last six months, dropping from a peak of just under 12st to just under 11st. I am 6'3. I don't feel unhealthy, and don't struggle for energy, but I don't look right now. My ribs show, and when lying down my pelvic bone sticks out. I have also lost weight around my shoulders. I am the typical 'ectomorph' body shape.

I am a postman, so my job is very physical with lifting bags and jogging/walking fast around my delivery.

I also had a major bereavement in November which didn't help my nervous disposition, and in turn my appetite.

My diet has changed a little as I don't eat so much chocolate now, and as my wife is very careful about what she eats to avoid putting weight on, we tend to have very healthy meals - lentils, rice, nuts, seeds and lots of vegetables etc. I am probably not getting enough carbs, and we don't have that much meat.

Can anyone suggest something I could have between meals to help me put on weight? I find I can't eat huge meals in one sitting, but I'm very quickly hungry after meals, so I know I should be 'grazing' with lots of small meals rather than three large meals. It's like my stomach just dissolves everything it sees in about 10 minutes flat!

 

Personally I'd ask a doctor about healthy ways to put on weight.

But sounds like you are right to take action, your weight seems quite low, in BMI terms you might be under weight.

 

From an overweight 6'3er I'm quite envious. Target weight for me would be around 14st but I'm currently hovering nearer 17st. I wouldn't worry too much, the likes of Bradley Wiggins, Mark Cavendish etc. all have very low BMIs and look at how fit they are.

My personal recommendation would be for plenty of beer. Seems to do the job for me

On a more serious note little and often is the key and maybe don't worry about having a bit of fat in your diet as it sounds like you'll burn off any excess easy enough

 

Smoothies, lots of them.

Drink a full carton of innocent smoothie once per day and watch the weight pile on. They are healthy for you in that it is all natural fruit and sugars but they are of high calorific value. I guarantee if you drink 750ml carton of the stuff every day for a few weeks you will easily put on a stone or so.

 

Im in same position as lost lots of weight and don't like it,went to see dr and was given
tablets to increase appetite ,they seemed to work for wk or so but no weight gain.
Think I should give these smoothies ago .

 

I was similar aged 18. Fit but very light. Hit the gym, are more, 2 stone heavier a couple of years later. Hard work though!

 

I know going to the gym is vital really, but I just don't have time for it (two jobs), so I think I will have to try some kind of meal between meals. Milkshakes are out as I don't consume dairy products.

 

I would say it is probably diet but would go to the doctors and get him to examine you, things like Thyroid problems can cause weight loss.


I, on the other hand have managed to put back on the stone and a half I lost last year, two fortnights in the states, Christmas and being a green **** have not helped, know what I need to do, cut out the booze a week ago and have started eating less, will soon be back down to my fighting weight.

 

Bad advice here !!

People who eat a lot of sugar can get caught in a cycle where they are always hungry, because they eat a load of food that have a high glycemic index, get full off of it. There body has to spit out a bunch of insulin to combat the high blood sugar, now their blood sugar level falls below the normal range (because of the insulin realeased into their blood) into a fasting state and their body tells them to eat again to bring the blood sugar level back up.

OP - just sort your diet out eat more oats,rice, pasta, potatoes along with lean meat etc

 

Non dairy is definitely tricky! Is that an intolerance issue or by choice?
Do you eat much/any meat and fish?
You can do very short workouts without any kit; the trouble with not doing anything more physically (unless your job is physical) is that your appetite will be the same. Exercise more and it'll naturally increase. Mine went mental!

 

Maybe try something like this to snack between meals and still quite healthy.

http://www.graze.com/uk

I know a few people that use them and they love it.

There are trial offers available on the web if you google it. Like first 4 boxes for £5.00

 

Sounds to me that you need to stop by the cafe for a bacon sarnie on your round!

 

Non dairy is a choice.

Yes, I eat meat, not a huge amount and mainly chicken. I eat fish quite regularly. My job is very physical, and I try to run and cycle outside of work, but again time is an issue. All these activites contribute to just burning everything off. I am going to try and consume more food. I suppose it is fairly basic really!

 

You sound in a pretty healthy state to me. I reckon you would do better to accept it and continue with life as you do now. There are many people who would like to be in your shoes.

Les

 

id swap places any day.

 

True Les.

Perhaps just keep an eye on your weight and see if the weight loss persists. If not, you have nothing to worry about. But from what I have read it is healthier to be overweight, obese even, than to be underweight (but I did read that on the internet so who knows).

 

Weirdly cardio (I do a lot too) doesn't do much to increase my appetite - it needs to be weights. Sounds like you could do with eating a bit more; anything like Clif bars (packed full of good stuff) or similar any good to you?

When I started doing weights properly, I was really force feeding myself and it was minging. It was only when I sorted a proper routine out that the appetite went a bit bonkers. Four square meals a day (and healthy ones) when on a student budget is NOT handy!

 

get some protein shakes in you, many different types available not all dairy based, pea protein is a good although doesn't taste great, mix with water and drink between meals.
when you get stressed and lose your appetite your stomach shrinks and can take a while to get back to normal, so eating enough can be hard, protein shakes are easier to take than food.
carbs will give you energy but you need protein to feed your muscle.

 

You been doing too many special deliveries

 

I know that weights are the key, so maybe I will try to see if I can join a gym and make myself go. I am going to look in to the protein bars (the Clif bar looks good), and the non-dairy protein shakes. I don't want to put on huge amounts of weight, probably just back up to around 12st so that I don't feel so 'fragile'!

 

Out of interest, what did the doctor give you?
I can't think of anything that is used solely for weight gain. It's a side effect of some meds, but they're not meds you'd get just for that.

 

I`ve found the easiest way to gain weight is to sit in front of the telly eating high calorie snacks and drinking beer. Simples.

 

Works for me, .

 

Start smoking then stop, I can't believe how many pounds I've put on since I quit...

Not happy.

 

This should sort you out.

1. Breakfast: 3 pies followed by a couple of bottles of stella to wash it down.
2. Lunch: Fish and chips with apple pie to follow.
3. Tea: Donner meat and chips (Large portion), have a diet coke with it to balance things up.

Have that 5 days a week and you'll soon be upto around 14 - 15 stone.

 

doesnt sound like too much of a problem aslong as your not malnutritioned, which is unlikely if your getting decent food at home.
can snack on certain nuts on your round, with some protein and healthy fats in them, planty kcals. or nut and raisin mix ect - a controlled portion.

you sound like a "grazer" which is how i eat, little but seemingly constantly at times. dont force yourself to eat all the time, just maybe take 5 mins at the peak of your hungriest to stop and have a yoghurt, banana and pint of milk or something.

if your feeling hungry quite quickly after a meal - then it could be the meals just too smal or its nutrints dont compliment each other to satisfy a hunger AND delay the onset of the next hunger feeling. (besides some medical condition - for all i know you have thyroid producing too much t3, t4 whatever and a very high resting metabolic rate) but putting that to the side.
your eating things like lentils, a little meat, and feel its a little low on carbs? not unhealthy choices exactly but for example lentils can be fiberous - causing you to feel full up, but as fibre is generally indigestable carbohydrate the actual energy you get from them maybe very little. fibre is good also but in this case maybe abit too much is messing with your appetite/energy needs balance.

dont skimp on the healthy fats - when eatin with meats - im talking fish here - the fats can slow the absorbtion of the proteins and make you feel fuller for longer - add in some carbs - say brown basmati rice, sweet potato and some veg and youve got a lucnch that should see you through your rounds - with maybe the odd snack inbetwen. fish is good as its soft, breaks up easily, doesnt take forever to chew and swallow, its swallowed easily as its quite fatty so ideal for a quick lunch.
its quite possible not you in particular that many feel pressure from images and media as to what a fit strong body looks like - there is only atiny tiny % of people with genetics to give them any kindof "adonis" type physique - those who do, can sacrifice soo much to get it, when truth be known healthy bodies come in all shapes and sizes, bones sticking out, or a bit of fat here and there.

id say a little tweak on your diet could solve the hunger pangs, possibly fill you out a touch and make you feel more comfortable - this is ofcourse excluding you having anysort of underlying health issue.

diets are incrediably easy to tweak, its sticking to them thats the hard part, i write many diets on a weekly basis and they take me around 5 mins, and include calculationson total kcals, macro ratios, not so much micro nutrients - yes they are generic but thats the point to then get the person to tailor them in for themselves

good luck

 

This forum needs a like button for posts like jefs. In regards to diet add it all to my fitness pal and include your exercise if you like and you can see if you need to eat more. I try to eat 3000 calories a day which is actually very hard if you stick to healthy food. ( Some days over December I probably managed 4k since I was eating **** but a good amount of clean calories will leave you full all day.

 

Are you on foot?

If so I would try the clif bars, they are light and easy to carry.

Also dont forget your water.. again if you are on foot it might be a PITA but it will help you. I would also half dose up on a good sports drink, maybe 300-500ml a day. High5 do a good one (energy source range). Half dose on that and see how you go for a couple of weeks. High5 also do some good energy bars. Also go isotonic in the summer.

Coffee with carbs helps you get more of the carbs into your system.. dont know if you drink it but there are also specialist products that do the same via the caffine.

The only issue with all these products is cost. They are not cheap.

You can make your own energy drinks... worth a go. Also I take things like peanut butter on a tab, eat it on a cracker or even mix it with dried fruit like raisins... yes I am odd. Tastes good to me

It takes a lot of effort to look at your watch and eat, then an hour later.. oh time to eat again... and again.. and again. I did it for 4 years every day and it was a royal PITA. But its your best option given how much energy you are burning and it will take a massive effort. Good luck. Check out high5.

 

id say you dont need to put that much effort into it tbh mate, slight changes can give results, your not on here looking to whack on lbs of muscle and prepaired to make sure every protein source has a full amino acid profile and every gram is gone to maintaining or building muscle - and carbs are jsut eaten in levels enough to maintain daily activities - then just a bit more added to encourage growth.
you seem to just want to maybe put a few lbs on and eat a bit more food to alleviate hunger, and maybe feel a bit better?? that about right?

if so, forget the bars, shakes, anything remotley linked to promoting a super healthy lifestyle and comes in a wrapper, or energy bars blah blah. its added expense and in no way beneficial over what you can easily do at home.
infact :rant mode: - what really p*sses me off if how these things are marketed, health food or whatever - and health claims which are generally unregulated, massively over complicated blurbs, extended ingrediant lists - backed by xyz scientests, cold micro-filtered, ultra premium blah blah - this maybe is more aimed at protein powders and supplements. but i also see run of the mill products designed and particularly marketed to people who are (afraid) or dont understand the babble of benefits - but yet do have a small grasp of some basic nutrients. 1 example breakfast bars!! advocating a fcking bar for breakfast, usually topped with icing or sugary rubbish - but has a few cranberries in it to make it sound good. trying to promote this as a credible replacment for a good breakfast, really annoys me - then the very worst - breakfast biscuits!!!!

breakfast fckin biscuits!, yes they may have some oats for carbs ect ect, but kids and even adults are being tricked into thinking its in anyway a good step towrds better health. A fcking biscuit! grrrr.

anyway back o.t - a few minor changes to meal ingredients, and portion sizes, combined with a supply of an occasional healthy snack should be all you need to help you - atleast it would be my first attempt at rectifying.

id agree with billy the kid, get enough water , and peanut butter - the real stuff on a wholemeal toast, will give you a bit of carbs, some decent fats and some protein and the fats will help slow down digestion hopefully making the meal fill a hole for a bit longer as a snack. with water dont overdo it, it will make you feel full and stop you being able to eat enough if your stomach is full of a fluid which wont provide nutrients. - although making sure your properly hydrated esp in your job is definately a good idea.

 

+1 I had to throw away a pair of work trousers yesterday as I couldn't do the button up.