I am recovering my eating disorder how can I gain weight?

[Anonymous]

I am 182cm/6ft and 49kg/108lb. I try to eat more and gain weight but I can’t.

[HawkPerception]

This is primarily a caloric issue. Because you're severely underweight, if you want to see fast results, you need to eat a shit ton of food. You need a surplus of 300-500 calories per day ABOVE your maintenance needs. From your height and age (teenagers are usually much more active than sedentary adults), you'd need a minimum of 2500 calories per day to see results. If you want faster results, you'd need around 3000 calories per day.

Your ideal diet should be something like this:

3 main meals + 3 substantial snacks. Don't wait to feel hungry.

Stick to healthy fats like: avocados, nuts (almonds, walnuts), seeds (chia, flax), nut butters (peanut, almond butter), olive oil, fatty fish (salmon).

Healthy proteins like: chicken, turkey, eggs, Greek yogurt, cottage cheese, lentils, chickpeas, tofu, lean red meat.

Carbs like: oats, whole grain bread/pasta, quinoa, sweet potatoes, potatoes, beans.

If you can tolerate dairy then stuff like: whole milk, full-fat yogurt, cheese.

If you prefer, you can blend your calories. For some people, they find that easier than eating. Smoothies are excellent. Blend milk, banana, oats, peanut butter, and Greek yogurt. Avoid filling up on water, tea, or diet soda before meals.

Add an extra tablespoon of olive oil to salads/cooked veggies, sprinkle cheese on dishes, add avocado slices, use full-fat condiments.

Here's an example of what your diet should look like:

Breakfast: Oatmeal made with whole milk, topped with a handful of nuts, seeds, and banana. A glass of milk or a smoothie on the side.

Snack: Apple with 2-3 tbsp of peanut butter, or a Greek yogurt with granola.

Lunch: Large chicken breast sandwich on whole grain bread with avocado, cheese, and mayo. Side of cottage cheese or a hard-boiled egg.

Snack: Trail mix (nuts, seeds, dried fruit) or a protein bar.

Dinner: Generous serving of salmon, a large baked potato with butter/sour cream, and roasted vegetables drizzled with olive oil.

Before Bed Snack: A bowl of full-fat Greek yogurt with honey and berries.

AVOID JUNK FOOD!

Now for the workout routine...

Strength training (3x per week): This builds muscle mass, which is denser and healthier than fat. It also boosts appetite.

Focus on compound movements: Squats, deadlifts (start with light weights, perfect form), lunges, bench press, rows, overhead press, lat pulldowns.

Start light, focus on form: Consider a few sessions with a qualified personal trainer (ideally with experience in youth/underweight clients) to learn proper technique and prevent injury.

Structure: 3 sets of 8-12 repetitions per exercise. As she gets stronger, gradually increase the weight.

LIMIT CARDIO: 1-2 times per week, low-to-moderate intensity for 20-30 minutes (e. g., brisk walking, light cycling). This is for heart health, not calorie burning.

Rest and recovery: Muscles grow during rest. Ensure 7-9 hours of sleep per night and have rest days between strength sessions.

Timing Nutrition Around Workouts: Have a carbohydrate+protein snack before and after training (e. g., banana with peanut butter, yogurt) to fuel the workout and support muscle repair.

LISTEN TO YOUR BODY!

If you feel pain during exercise, stop. If you feel overly full or nauseous from eating, you may need to adjust the types or timing of food.

Healthy weight gain is a slow process. Expecting rapid changes can be discouraging, but if you keep at it and stick to this (doesn't have to be stuck with word for word), then I promise you'll see results.

[Staximus]

Bodybuilder's weight gainer powder with protein. It will be like drinking mud, so only use about half of the dose recommended in a big glass of milk. Drink that everyday and do muscle building and strength training exercises. Eat healthy snacks throughout the day. Don't eat a bunch of crap. Don't eat to the point where you feel extremely full of stuffed. Small meals are easier for your body to digest. Eat old fashioned rolled oats for breakfast every morning and broccoli with every dinner. Lots of soups with ground meat and vegetables in it. Liquid nutrients are easier for your body to take in. Get a hand crank meat grinder, put the meat and vegetables through it, and then cook a soup with the ground meat and vegetables. If you don't want to fiddle with the meat grinder then just chop it finely. Eat lots of red meat and dark green vegetables like spinach. Your body needs iron. Lots of salmon, avocados, and nuts for healthy fats.

[Staximus]

And probiotic yogurt.

[SecretsofKB]

Unfortunately, here is not a great place for any answers! You need to speak with your doctor. They can set referrals in place for dietitians that can monitor your weight gain and provide a plan you are able to follow.

You got this!

[fantasticass]

So, I'm 6ft 2in and I weigh 140 pounds. I'm in the process of gaining weight. I swim everyday and live on an extremely strict diet that has been designed by my doctor and dietician. Good luck in your journey. 🙏

[OneViewpoint]

This is probably a question for your doctor and a referral to a nutritionist. I would hesitate to advise someone with an eating disorder how to put on weight in a healthy way. And you need to get your weight up by 50 lbs or so.

[OneViewpoint]

Oh, and at 108 lbs you're gonna need to put on muscle and body fat. It's gonna take time. Think 2 years if you're disciplined. It's not gonna be a quick fix. Your exercise options will be limited at first. Stick with it. You'll get there.

[Likes2drive]

You’re under 18 years old, that’s not going to happen until you’re older to gain weight, you can probably gain muscle weight though if you want to, i know oats fatten people up but you’re going be better off gaining muscle

[Filthy_Immigrant]

try a weight gainer. drink them between meals

[jamesgoldman]

Milkshakes

Because it's liquid it's easier especially in the early stages of recovery, have a friend who was anorexic

I'm talk calorie dense options like peanut butter and Oreo

[Nikki1989]

This is the last place for seeking advice on just about anything.

[jazzy34]

Get a referral to see a nutritionist. This is the last place to ask medical advice.

[Agape93]

Eat more game meat and potatoes, and do some strength training.

[pervertedjester]

... and then I tried "Shells and Cheese" DAMN YOU, KRAFT!!!

[Anonymous]

Smoothies rice pasta eat when you're not hungry and have sugar anything with sugar in it

[In_Trance]

caloric surplus and lots of physical activity

[wkhan_87]

Meat and dairy products

[slatyb]

Ask your doctor.