The high prevalence of obesity and overweight problems in our society means much more importance is placed on losing weight rather than gaining weight. It is easy to forget about people who have the problem of being too thin.
Eating disorders, chronic diseases can result in one being underweight and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular. Elderly people can also become underweight.
While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person's risk of dying from diseases such as heart failure and cancer. Elderly women who are underweight may become frail, which means they are more likely to suffer from osteoporosis and hip fractures. Being underweight may also increase a man's chance of erectile dysfunction.
I know you might be saying, ‘really’. Well it’s true!
What to Eat To Gain Weight
Increasing your intake of junk foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.
Healthy fats include omega-3 essential fatty acids sources like tuna, salmon and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.
Protein powders and nutritional supplement drinks such as Complan can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.
Dietary Supplements and Weight Gain
A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.
Resistive Exercise to Gain Weight
Exercise is also important for healthy weight gain. Yes, exercise!! Resistance training exercises such as lifting weights will help to increase your muscle size.
Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. It is achievable.
