Weight Gain – The Healthy Way
Quite often I have been asked; why do you always speak about weight loss only, why not weight gain?
The simple answer to the question is because of the high rate of obesity and overweight problems in modern day society, there is much more emphasis on losing weight rather than gaining.
As simple it might look to gain weight, it’s not though. Trying to gain weight can be a challenge for the ones affected and can even leave them feeling tired, lethargic, weak, with pain in muscle and joints and / or decreased immunity.
While there is significant amount of material that has been dedicated to understand how to lose unwanted kilos, let us today identify some ways for people who want to put on a little weight and have a tough time accomplishing this.
To begin with, it is essential to investigate any medical condition that could be a cause of weight loss or the inability to gain weight, please speak to your medical practitioner or a health professional for this. Once known that… all is well, a balanced and healthy diet is all that is needed to accomplish the mission.
Your meals should be balanced with the right amount of protein, carbohydrates and fat, the key is to increase your overall intake of calories, simply adding fat to your diet is not a healthy approach. The idea is also not to add calories just by making bad food choices like fries and high fat bakery products; the key is to eat wisely. Consult a dietitian to know which food type can be included in your meal plan.
It is advisable to eat small meals or snacks throughout the day or you can eat three main meals each day, the key is to increase your portion sizes by adding energy dense options to each meal.
Quick fix options are not the ideal way to gain weight, nutritional supplements should be consumed only if prescribed by a qualified health or medical professional since they can prove harmful if prescribed incorrectly.
If you prefer smaller meals throughout the day, choose foods that are high in energy, dried fruit and seeds are good options to consider. Start your day on a healthy note, add an extra slice of whole-grain toast with nut butter tour breakfast, eating more fruit compared to juices is recommended however ensure your liquid intake is well proportioned and after meals, as these can quickly fill you up and may prevent your desire to eat your next meal or snack.
Adding an extra helping of cheese to your sandwich or bit of cream to your porridge or soup can add energy too. Think creatively; add nuts to your ice-cream or milk shake.
Feast on high energy milk based desserts like custard, puddings and dairy food; these in addition to energy add protein and calcium too. Add a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu to your meals to enhance the protein content.
Physical activity should be a part of your routine with an emphasis on weight training and building muscle as this helps with better stamina and fitness. For further advice and guidance, consult a professional.