Gaining weight can be a challenge for some individuals. However, by making strategic dietary changes, you can gradually and healthily increase your weight. Being underweight can indicate a deficiency in essential vitamins and minerals, potentially leading to health issues like a compromised immune system and increased risk of bone fractures.
Understanding Underweight & When to Seek Advice
It’s essential to determine if you are actually underweight. Body Mass Index (BMI) is a useful tool for assessing whether your weight is healthy for your height. You can calculate your BMI using online tools to get an accurate assessment. If you experience sudden or unexplained weight loss, or if you use food to manage emotions, consulting a healthcare professional is recommended to rule out underlying health conditions or eating disorders.
Practical Tips to Gain Weight the Healthy Way
Focus on a balanced and sustainable approach to weight gain by following the guidelines below.
Calorie Surplus: The Key to Gaining Weight
Aim for a gradual weight gain by incorporating extra healthy calories into your diet. Adults can typically aim for an additional 300 to 500 calories per day. Prioritize nutrient-dense foods to ensure you’re not just gaining weight, but also nourishing your body.
Frequent, Smaller Meals: A More Manageable Approach
Instead of relying on three large meals, opt for smaller, more frequent meals throughout the day. This can make it easier to consume more calories without feeling overly full or uncomfortable. Incorporate healthy snacks between meals to boost your calorie intake.
Calorie-Rich Additions: Simple Ways to Boost Intake
Enhance your existing meals by incorporating calorie-rich ingredients. Add cheese to your sandwiches, salads, or pasta dishes. Sprinkle nuts and seeds on your yogurt, oatmeal, or salads for extra calories and healthy fats.
High-Calorie Drinks: A Convenient Calorie Source
Between meals, opt for high-calorie beverages like milkshakes, smoothies (packed with fruits, yogurt, and protein powder), or 100% fruit juice. Avoid sugary sodas or artificially sweetened drinks.
A Balanced Diet: Variety is Key
Prioritize a well-rounded diet that includes a variety of food groups. Ensure you’re consuming plenty of fruits, vegetables, starchy carbohydrates (like whole grains, potatoes, and sweet potatoes), and dairy products or alternatives.
Prioritize Protein Intake
Include a source of protein with each meal. Good choices include beans, lentils, fish, eggs, and lean meats. Protein is crucial for building and repairing muscle tissue, especially when combined with strength training.
Easy-to-Prepare Snacks: Convenience is Important
Keep easily accessible and nutritious snacks on hand, such as yogurt, rice pudding, trail mix, or hard-boiled eggs. This will help you stay on track with your calorie goals, even when you’re short on time.
Incorporate Strength Training: Build Muscle Mass
Engage in strength training exercises or yoga to build muscle mass. Muscle weighs more than fat, so building muscle contributes to healthy weight gain. Exercise can also stimulate your appetite.
Foods to Avoid When Trying to Gain Weight Healthily
While the goal is to increase your weight, it’s crucial to do so in a healthy manner.
Limit Empty Calories
Avoid relying on chocolate, cakes, sugary drinks, and processed snacks to gain weight. These foods provide little nutritional value and can lead to health problems.
Avoid Filling Up on Drinks Before Meals
Refrain from drinking large amounts of liquids before meals, as this can reduce your appetite and make it difficult to consume enough calories.
Further Support and Resources
Adding Healthy Calories: Food Ideas
Explore ways to incorporate healthy calories into your diet by using the tips above and looking for recipes that incorporate calorie-rich additions.
Build Muscle: Exercise at Home
Consider incorporating at-home exercises into your routine for muscle building. There are various exercise videos available to follow that you can access from the comfort of your home.
Meals on Wheels
If you find it hard to prepare meals, consider getting meals delivered to your home. Contact your local council’s social services for more information.
Conclusion: Gaining Weight Healthily
Gaining weight requires a strategic and consistent approach. By prioritizing nutrient-dense foods, eating frequent meals, incorporating strength training, and avoiding unhealthy options, you can achieve your weight gain goals in a healthy and sustainable way. Remember to consult with a healthcare professional or registered dietitian for personalized guidance.
