Try to have at least 6 eating points in the day.  Divide your food intake into 3 meals and 3 snacks each day.  Plan this the day before, and ensure shopping trips make provision for lots of appealing foods and snacks.

Always prepare foods or snacks for work, and keep a supply of non-perishable, high-energy nibbles in your desk drawer in a tin or container.

Always start the day with breakfast, which will start the metabolic process and encourage you to eat earlier in the day.  Choose a breakfast that is particularly appetising, as breakfast can often be difficult for low calorie eaters.

Eat larger portions that you normally would, but don’t eat to excess.  Research shows us that we eat more when variety is involved.  Normally more is eaten if there is a significant variety in food type, or meal components differ significantly.  Ensure meals are sufficiently variable on the plate with lots of different food types.

Try to have two or three course meals, which will encourage more consumption.  This does not have to mean elaborate, lengthy meals it may simply take the form of a starter such as cheese, and finishing with a sweet desert.

Supplement your food intake with nutritious drinks such as smoothies, milk shakes and yoghurt drinks.  Make a fruit smoothie each day, and drink it throughout the day, or purchase commercial meal replacement drinks and use “in addition” to meals.

Use high energy or protein bars as snacks.  Experiment with different flavours and brands to find one that suits your taste.  Try commercial weight gain powders as used by bodybuilders and athletes and mix with whole or semi skimmed milk.

Snack on calorie dense natural foods such as dried fruit, nuts & seeds, cereal or fruit bars and sports nutrition bars. Use avocado and olives. Add dried fruit, sunflower seeds, pumpkin seeds and chopped nuts to cereals and yoghurt.  Canned fruit in syrup, dried fruits, fruit nectars

Rather than simply drinking water, mix it 50/50 with a fruit juice.  Be adventurous and try tropical and exotic fruit flavours and keep trying new mixtures.

Activity is vital as is a structured weight management programme!

In terms of activity the best type for putting on weight and maintaining a strong healthy body with a sturdy muscular frame and strong bones is resistance training i.e. weight training or weight lifting but always under the supervision of an instructor or gym if just starting to exercise again.

All activities such as walking swimming badminton jogging and aerobics will provide a healthy frame and a healthy lifestyle.

And if you are trying to gain weight do not indulge in excess cardio work as this will only burn off the extra weight you are trying to gain.

Best wishes,

Garth Delikan

The Lifestyle Guy – Personal Empowerment Coach