Help for someone underweight?

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    Help for someone underweight?

    I can only hope this belongs here and not at the Help Desk because I'm not really sure what I'm doing.

    The blunt way to put it is that I'm underweight but the prospect of putting weight back on is scary. I definitely don't want to gain as fast as possible because it will certainly trigger restrictions, but since I don't live on my own and don't get to cook for myself either, the meal plans here are of no help for now.

    I'd like to know if someone has any alternate suggestions that might allow me to get back to a healthy weight but still feel in control of the process.

    #2
    Do you currently do any exercise, Scaredandscarred?

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      #3
      Honest answer?

      I have wanted to do Foundation Light, but aside from walking my commitment is dreadful. If I may self-deprecate, a six-year-old could do better (and I'm 40 now).

      I haven't been the same since my running days crashed out hard about three years ago, basically like my "why" for being in shape disappeared because my main outlet was gone.

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        #4
        Get a macro tracker app. Log your intake as best you can and see where it takes you. Click image for larger version

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          #5
          I don't know what contraindications you might or might not have (ask your physician), but Foundation and Foundation Light seem like a good introduction. Once you feel like you have a routine and can do more, I suggest you start doing HIIT exercises. That way you will increase your strength more and with that a little bit of muscle will come. More muscle will make you bigger without risking too much fat gain. I am 39, so it is not all lost.

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            #6
            Click image for larger version

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ID:	560201Basically weight loss and gain is 20% exercise and 80% what you eat. Tracking your macros like my picture above will help you ease into the whole weight gaining thing. You input your data, set your activity level and your weight goal and it spits out your calorie goals. Let me know if you have any more questions.
            https://nutritionstudies.org/healthy...n-20-exercise/
            https://makeyourbodywork.com/eating-vs-exercise/

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              #7
              Airpower47 You mean well, but that idea is out. I've had OCD problems with counting calories before -- you don't want to know on the details -- so tracking a concept I can't wrap my head around won't go any better.

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                #8
                Scaredandscarred, even though sticking to the numbers is not critical (or feasible for you), at some point, you will need to increase your calorie intake in order to keep increasing your weight. Your regular diet will only give you modest results. There's no magic there. You will need to eat calorie-dense foods, as healthy as possible, but still calorie-dense.

                About calorie-dense foods:
                https://www.mayoclinic.org/healthy-l...t/faq-20058429
                https://www.rd.com/health/healthy-eating/how-to-gain-weight-foods-to-eat-if-youre-underweight/
                https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/#gs.14384z

                Healthy Eating When You Can’t Cook: https://darebee.com/nutrition/health...cant-cook.html

                Practical Guide to Eating Healthy: https://darebee.com/nutrition/healthy-eating-guide.html

                I hope this helps.

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                  #9
                  Scaredandscarred, read this for whenever you are ready: https://darebee.com/fitness/how-to-build-muscle.html and https://darebee.com/fitness/how-to-b...ty-muscle.html. This is the exercise stimulus you will need to gain weight without much fat. Start doing this before (a month or more) you start the high calorie diet. That's why I said that Foundation/Light is a good introduction, because this is way up there in comparison. You need to be ready, and the high calorie diet will be the complement.

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                    #10
                    Why we lose or gain weight: https://darebee.com/fitness/why-we-l...in-weight.html

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                      #11
                      Scaredandscarred I’m talking about only three Macronutrients: Fats, Carbohydrates, and Protein. These are basically where calories in food come from. You can save foods you eat frequentlyClick image for larger version

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ID:	560276^Here you can see some of the foods I eat frequently.
                      Click image for larger version

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ID:	560278^And here is a search of foods in the database of the app. I really only spend some time input custom foods. Everything else only takes a couple seconds after I eat.
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                        #12
                        Airpower47 Doesn't change how I feel about tracking. Anything in that realm is a time device ready to blow for me.

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                          #13
                          Scaredandscarred I'm coming at it from a different angle. I'm not a mental health professional or doctor, so please take my advice with caution and critical thinking. I don't mean to remote-diagnose you, and I can't. In fact, it's not easy to give good advice knowing so little about the background of your weight situation, or which possibilities you have of taking control of your nutrition.

                          Some of the things you write - like "OCD problems with counting calories", restrictive behavior, being scared of putting weight back on when you're underweight - sound some eating disorder alarm bells in my head. Please, if you can (and haven't already), have that checked and, if necessary, seek treatment. Eating disorders are serious diseases. If that's what you're dealing with, most of us 'bees are probably not equipped to help you because most of us (probably) aren't doctors or therapists.

                          Now, when it comes to commitment to exercise, starting out with lackluster commitment is OK. I struggle with seeing things through pretty badly, in many areas in my life except exercise. And having this solid exercise habit was a long, long process and I had a few couch potato years in between, too.
                          I'm not going to bore you with my long list of things that help me stick to my exercise regimen. Only one thing: For me, a key element for getting back on track is forgiveness. I can't change the past (although I can change how I look at it - "I was lazy yesterday" could also be "I had a relaxing day of much-needed rest"). But I can make a decision today to show up and do the thing, and start from where I am instead of where I think I should be.

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                            #14
                            For myself it is helpful if the goals are not too high. Maybe it would be enough to add one of the Healthy Snack ideas from the Mealplan-Section every day to gain some weight. And when you have reached your goal weight you can stop having this snack.
                            I totally understand that you don't feel like working out. At the beginning I set only one mini-goal: The posture challenge. Really easy to do, no need to put on workout clothes, just 1 minute at the beginning. But you get used to a routine.

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                              #15
                              modern_dragon There's no need to diagnose because you've sniffed out my secret: I do have an ED. The charitable way to put it is that therapy has not gone well; competent therapists for that in the US are as rare as seeing someone achieve total victory in Japan's legendary Sasuke obstacle course competition (it's only been done five times in 22 years).

                              Kaleo I could see something like that working for a baby step. I'll need to look into those again.

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