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Two weeks into a strict food diet plan and exercise and not seeing any results

Hello and thank you for submitting to Ask a Dietitian!

Most approaches that promise quick weight loss may not show results and often are supported by poor scientific data.There are many other factors that influence your weight other than what you eat and how much you exercise, such as your age, sex, genetics  and even stress.1 

I have been struggling to gain weight and muscle for years now with a BMI averaging around 18-19. Can you recommend any healthy options for increasing calories and gaining weight? I am also on a budget, so inexpensive options would be appreciated!

Hello and thank you for submitting your question!

Generally, consuming more calories through food and weight training can support with gaining weight and building muscle - but only up to a certain extent. Genetics largely contribute to your body type therefore your body is naturally wired to maintain a weight and shape that is biologically ideal and healthy for you.1,2 It may be not sustainable and could also be harmful to your health if your body goes through extreme changes.

I am mom of two and after my second child, my weight has gone up and I am struggling to get it back. Please help me.

Hello and thank you for submitting your question!

A healthy diet with daily physical activity can support with weight loss; however, there are many other factors that influence your weight, such as age, genetic makeup, metabolism and even stress.1 It can also take your body time to recover from having children, and pregnancy can cause lasting changes in the body.2 I encourage you to ask your doctor and health care team on safe and appropriate ways to help meet your goals as well as nutritional needs.