Obesity definitely increases the risk of chronic diseases, but being underweight also leads to death from heart failure, metabolic distortion, organ malfunctioning etc. Fragility leads to osteoporosis which causes fractures in old age. If you are a slim person you would often wonder how to gain weight properly.
Eating to gain weight
It’s not a good idea to increase your intake of junk food and fatty foods. Junk foods have trans fats, saturated fats and refined sugar, which do not add up to a ‘good diet’. Make sure that your caloric consumption only comes from ‘healthy food’ as you don’t want to become obese and go on medication right after putting your energy into gaining weight.
Healthy fats are rich in omega-3 essential fatty acids which are contained in tuna, salmon, flax, and walnuts. Good protein sources are found in lean meat, fish, poultry, nuts, seeds, and legumes. Fruits, vegetables, and whole grains are good sources of carbohydrates.
If you cannot gulp down 3 meals in a day and get a heavy stomach feeling soon then it’s better to go for 4-5 smaller meals or snacks. You can consume recommended protein powders and other dietary supplements in-between meals if you want to have more calories.
It is a good idea to take high-quality multivitamin and mineral supplement so that you give your body the adequate requirements. Protein supplements usually make people gain weight with their combination of amino acids like creatine and glutamine.
Resistive exercise like weight lifting aids in increasing muscle size. While aerobic exercise like running, bicycling make you lose weight. Resistive exercises are properly done at gyms, clubs or at home.
Tips on Gaining Weight
Following are some tips on how to gain weight properly.
Use a calorie and nutrition guide from your doctors or authentic internet resources to know how many calories you need to get your desired weight.
In your breakfast you can go for healthy calories like whole-grain toast and peanut butter.
Mid-afternoon and noon snacks must be nutritious and not junk, as is usual for office goers.
Healthy caloric foods can be baked potatoes, baked chicken, and fish. Try to eat bigger portions gradually.
If you get heavy stomach early and cannot eat sufficient quantity then you should go for boiled eggs instead of baked potatoes, and raisins instead of grapes. Both these food types have high caloric content and are still healthy.
You should not drink water or beverages half an hour before your meals. This way you will have more capacity to take in food.
When you are not eating then go for healthy beverages, but not sugary ones as they don’t have nutrition.
You must take adequate sleep of minimum 6 hours so that your body is relaxed. A healthy mind is more receptive to healthy food absorption throughout the body.
Do not go for cardiovascular exercises until you have reached your desired weight mark. These exercises actually burn your body calories too much and too fast and you may not be able to sustain the quick metabolism.