Exercise and weight gain?!

I've been exercising 700 minutes for the past two weeks, and kept my calorie count at around 2250 a day,  and I weigh 40 kg! I know I need to gain but I want that gain to be intentional. Instead, I calculate a calorie deficit, and am still gaining! What is wrong? I want to be in control of my weight,  but gaining on a supposed deficit isn't it! I used to maintain at 2150 calories and one hour exercise, but now I've barely increased the calories and way increased the exercise, and the opposite is happening! Can anyone explain and help?? Please, I'm desperate!

[S. Kaul, MD]

Hi there!

If you are aiming at gaining weight, it is important to calculate your current BMI and the target BMI. The target BMI should be in a healthy range. Aside indulging in moderate amounts of physical exercise it is also essential to maintain a healthy diet plan. It is important to know that a diet plan is not about cutting down or piling up calories; it’s about ‘healthy’ eating and balancing this with adequate amounts of physical exercises. When one increases the physical work out without the required increase in calories, the body sends a signal to the brain which in turn turns on the ‘stress hormones’ and the body switches into the ‘starvation/ stress mode’ and paradoxically one may notice no change in weight or an increased weight. One would need adequate amount of calories to support the basic metabolic functions and if you work out vigorously, your required calorie intake rises. A healthy diet should consist of adequate amounts of carbohydrates, proteins, fat and plenty of fruits and vegetables to supply vitamins and minerals. You may also try changing your exercise regimen. You may rotate between a gym, swimming, yoga, aerobics, jogging, cycling etc. Also keep a track of calorie intake and your work out. With gradual consistent efforts, you should be able to gain weight as desired in a healthy way.
Hope this helps.

Take care!

[Kuroyumi]

Hey. Thanks for replying. I'm alternating between lifting and cardio, and is it even possible to be in starvation mode when I'm eating really healthy and so much? I know I'm exercising a lot, but I feel like the deficit should make me lose, but not drop me into starvation mode. I am thinking of cutting back to 600-650 minutes of exercise this week while still eating the same amount, but I'm so scared of gaining too much! I want to be able to control my gain, as well as when i gain, and want to know my maintenance calorie level. Thanks!