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14 yr old has decent metabolism, not overweight. How to put on weight ?

I am a 14 year old healthy weight boy. I am not overweight , but I feel like i should weigh more. I currently weigh 101 pounds, and my height is 5 2 . I want to be fat, I would prefer to weigh 125 pounds. I have a decent metabolism I dont lose or gain alot of weight. Is it ordinary to feel like I should weigh more around 14 years of age for a male? What should I do?
Asked On : Fri, 31 Aug 2012
Answers:  1 Views:  32
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Dietitian & Nutritionist 's  Response
Welcome to HCM. Some useful tips for gaining weight in your age are

1.     Eat six smaller meals a day. You should also eat more energy dense foods like healthy oils, dry fruits, nuts, pulses, etc. along with some starchy foods like potatoes, cereals, bread, pasta, rice, etc.
2.     Consume more calories than you burn. Choose healthy foods to add calories.
Mangoes are rich in calories and carbohydrates; include them in your diet.
3.     Eat healthy food frequently, 5-6 times a day - 3 larger meals and 3 smaller meals alternately. Separate them by at least 3 hours so you can digest each meal fully. Don't go without food for 5-6 hours after having a major meal.
4.     Exercise regularly for healthy weight gain. Some thin people think that exercise is not good for them. This is not true, it keeps the metabolism high.
5.     Protein is the key for the muscle mass. Without adequate protein, muscle gain is not possible because weight training demand for amino acids (which comes from protein).
You should daily eat about 2.2g of protein per kilogram (1g per pound) of your weight.

Thanks . Contact us in case of further queries.
Answered: Wed, 12 Sep 2012
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