The growing bodies of teenagers have high energy requirements. If you're an underweight teen, you may find it difficult to keep up with these demands and experience periods of underweight. Most teens' nutrition and exercise habits will eventually balance with the energy their bodies use. In the meantime, there are some ways you can counteract this imbalance through changes in eating and physical activity.
Eating Patterns
To encourage your body to gain weight, increase the frequency of your eating to three meals and three snacks. Don't wait more than four hours between each meal and snack. According to the University of Minnesota, it may be beneficial to eat the last snack just before bed right before your growth hormone levels peak. Eat meals that are dense in vitamins and minerals, but low in sugar. Choose good fats that come from plants such as nuts and olive oil. Consume regular dairy products that are higher in calories than reduced fat versions.
Calories and Servings
Underweight teen females need about 3,000 calories per day and males need about 3,500. If you find it difficult to eat that many calories, avoid beverages with meals and snacks to keep from feeling full too soon. Set a goal to eat the following number of food group servings each day: 11 grains, six fats, five vegetables, four fruits and four dairy servings, three meats or meal alternatives, and no more than two sweets.
Lean Muscle Weight
Strength-training activities such as weightlifting can help you add weight to your body in the form of lean muscle tissue. To add muscle weight, participate in a strength-training program three times per week. Don't work the same muscle group two days in a row. Each muscle needs at least one day of rest between strength-training sessions. Lift enough weight to tire the muscle after eight to 12 repetitions. Begin with one set of reps and work your way up to two or three sets. Although it's okay to do cardiovascular exercise, limit vigorous aerobic activities such as running that burn lots of calories.
Seek Guidance
Work with a medical team that includes your family doctor and a registered dietitian. They can help you monitor your progress, set goals and create a personalized meal plan to help you meet your caloric needs. If you are unable to resolve your weight with diet and exercise changes, talk to your doctor or a counselor about medical and emotional issues that may be affecting your weight. Low weight in teens can be caused by digestive conditions or emotional stress, so it's important to investigate these possibilities with your medical team.
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