Diet and Nutrition

I am 16 years old and dying to gain weight

06/29/2009

Question:

I am 16years old and i am dying to lose weight..I once heard that eating protein helps...but i tried that but it doesn`t help...i weight 119lbs the last i checked...please help me without taking any pills...How do i gain weight?

Answer:

Without knowing more about you (such as are you a girl or boy? How tall are you? Why do you want to gain weight? To "bulk up" or "be healthier"?), it is difficult to estimate the number of calories you would need to gain weight, however I can give you some suggestions.
First, it is important to find out what a healthy weight would be for you. The scale doesn't give us the whole picture. A growth chart tells us even more because it compares your height and weight changes over time (from birth). If you have consistently followed the same growth curve from birth, you are in a healthy range for your body type. If things have changed, then your health and weight need further evaluation.
Another tool that is helpful is the body mass index or BMI (an estimate used to determine if a person may be at health risk due to their weight). A BMI under the 5th percentile or over the 85th percentile indicates health concern. Since you did not provide your height, I can not calculate your BMI; however, you can use the on-line tool at http://pediatrics.about.com/cs/usefultools/l/bl_bmi_calc.htm to calculate it yourself. To determine if you actually are underweight it would be helpful to have your parents take you to see the doctor for an evaluation; then it would be a good idea to see a dietitian for some individualized help.
Your diet and exercise patterns need to be evaluated. You (along with your parents and a dietitian) will need to make sure that you take in enough calories to support your continuing growth and ensure that you are getting the proper nutrients you need (including protein, iron, and calcium for development of bone and lean tissue). Weight gain should be gradual, over time. Small increases in healthy foods throughout the day will help you put on the needed weight (choosing carbohydrates, protein and "heart healthy" fats). Try not to overwhelm yourself with too much food at one time. It often helps to divide food into small meals and snacks throughout the day (6 or more times per day). Also avoid filling up on "junk foods" (chips, fried foods, pop, candy); instead let your calories come from nutritious sources (fruits/juices, vegetables, whole grains, dairy, lean meats, nuts). Good higher calorie snacks include peanut butter, almond butter, cheese, crackers, nuts, and/or dried fruit. 3 or more cups of milk daily can help too (also yogurt, custard, pudding, soy milk, milkshakes and fruit smoothies made with milk or ice cream). To learn more about eating well to meet your needs according to your age, gender, and activity level, visit the MyPyramid.gov website at http://www.mypyramid.gov/mypyramid/index.aspx.
Please be patient with yourself and be sure to speak to your parents and doctor about your weight concerns.

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Response by:

Jane Korsberg, MS, RD, LD
Senior Instructor
Department of Nutrition
School of Medicine
Case Western Reserve University