6 METHODS TO ACHIEVE HEALTHY WEIGHT GAIN
By Asma Qadri.
Being lean is often considered healthy. However, if you are underweight, this can often be a cause for concern. If it’s a result of poor nutrition, you might have to visit a dietician or a nutritionist to get an evaluation. Certain medical conditions, such as IBS, Crohn’s disease, and hyperthyroidism can impact the body’s ability to gain weight, and persistent weight loss should be immediately addressed with a physician.
Now, here are our top 6 methods for a healthy weight gain if you’re underweight.
1. Eating More Frequent Meals.
If you get full pretty fast after eating, the best thing for you to do is to eat smaller meals, but more frequently. For example, instead of eating two or three large meals, you should eat five to six smaller meals during the day. This will enable you to increase your food intake without feeling uncomfortably full or bloated
2. Nutrient-Rich Foods Are Your Friend.
Your entire diet plan needs an overhaul if you plan on gaining weight. To have an overall healthy diet, opt for whole-grain breads, cereals, and pastas. Also, incorporate fruits, vegetables, dairy products, lean proteins, and nuts and seeds. These ingredients are the best for perfecting your weight gain regimen.
3. Replace Sodas With Smoothies.
Coffee, sodas and fizzy drinks offer little to no nutritional value and a whole host of health problems. To counter this, try replacing your soda intake with healthy shakes and smoothies made with milk, fresh or frozen fruit, and flaxseed. You may even try liquid meal replacements or protein powders as a good alternative!
4. Take Note Of When You Drink Fluids.
Sometimes, drinking fluids before meals blunts our appetites because the liquid takes up the stomach room. In this case, it may be better to sip higher calorie beverages along with a meal or snack. Otherwise, drinking fluids at least thirty minutes after a meal and not before it, may work.
Working out, in particular strength training, can help you in gaining weight by building up your muscles as long as you pair with a good diet plan. Cardio should be done sparingly. Regular and consistent exercise also stimulates and regulates the appetite.
6. Making Every Bite Count.
In between meals, snacking is one of the most effective ways to have a healthy weight gain. However, it is important to snack on healthy foods such as nuts, peanut butter, avocados, dried fruits, and cheese. Even having bedtime snacks is important. For example, having a simple peanut butter and jelly sandwich before bedtime, or a wrap sandwich with lean meat, cheese, sliced vegetables, and avocados. If those feel too heavy, opt for a lighter option like a scoop of trail mix or granola bar.
Following these six steps is the most effective way in which you can gain weight, if underweight. We hope this helps you with your weight gain journey!