Okay, I am going to give all of you advice...people that are skinny & heavier.
For the people who want to gain weight-
Here is a meal plan that will help you to gain weight healthfully-
Breakfast
2 cups of Bran cereal with 2% milk, a banana, and a big glass of orange juice.
Lunch
Sandwich with whole wheat bread, meat, cheese, mayo, condiments. etc, with a peice of fruit, a small bag of chips or pretzels
Snack
cookie or smoothie or ice cream etc.
Dinner
8 oz meat(chicken, fish, pork, beef, etc.), vegetables with butter, bread with butter
Dessert
Large shake or sundae or a giant cookie and glass of milk
Ok, this is important. Eat RIGHT before bed
Snack before bed
something starchy...such as bread, pretzels, cookies, noodles, potato, etc. Make sure it is full of carbs and it will add meat to your bones.
Extra tips- eat whenever you are hungry and even if you are just 'ok'. Don't eat when you are full though or you will make yourself sick.
For people who want to lose weight-
Here is a terrific meal plan
Breakfast
Cup of cheerios with lowfat milk, and a banana
Lunch
Sandwich:whole wheat bread with 2 tbs. peanut butter and 1 tbs. jelly, and an apple
Dinner
6 oz chicken breast, vegetables
Dessert
Low-fat yogurt or a peice of fruit, or Low calorie ice cream.
To everyone-
It is all about CALORIES. If you want to gain weight, you need to eat more calories than you burn. Usually you can eat between 2,000-2,500 calories per day without a lot of exercise.
If you want to lose weight, maybe try staying between 1,600-2,000 calories per day. NEVER go below 1,400 per day because that is when your body goes into starvation mode and it can lead or anorexia nervosa. Never look at bulimia nervosa or anorexia nervosa as an option. It slowly kills you. If you want to lose weight faster, work-out 30-60 minutes per day, 3-5 times per week. Run, walk, join a sport, play basketball with friends, etc. Just get out and get your heart pumping. Make sure not to lose weight too fast, never lose more than 3 pounds per week in the beginning. After a couple of weeks, and you have lost a bit of weight, you can slowly eat a LITTLE bit more but still work-out. As you get closer to your goal, set an amount of calories that will let you lose a few more pounds but eventually you can have everyday to maintain your weight. 1,800-2,000 calories per day is ideal once you've reached your goal, unless you exercise a lot(more than an hour and a half per day), in which case you can eat more!(healthy food, that is). If you notice that once you reach your goal that you are still losing weight, don't lessen your work-out, just eat more! If you notice that you are gaining weight, you might want to lessen how much you eat by just a little bit, or maybe just increase your work-out time.
To people who are trying to lose weight, again, make sure that you are still active. Eating junk and never exercising is not the healthy way to gain weight. Eat a lot of healthy foods and stay active at least 30 minutes or day. You don't need to have an intensive work-out plan though.
Good luck to everyone! I hope you find it in your heart to accept the person that you are--to be healthy, to live a balanced life, with nutritious food, lots of physical activity, and love and care surrounding you. Never get into habits of purging, binging, starvation, cutting, etc. Just try to live a healthy well-balanced life. Don't forget to get rest, it is important for people who want to lose weight AND gain weight. Good luck!
-Sarah-
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