How to gain weight for people who are underweight?

Jennifer Brown By Jennifer Brown, 10th Nov 2016 | Follow this author | RSS Feed
Posted in Wikinut>Health>General Health>Wellness

Underweight people’s guide to gaining weight easily and naturally

How to gain weight for people who are underweight?

If you need to put on a few pounds you might not be sure how to do so in an efficient and healthy manner. In contrast to the notion that only overweight people are and should be concerned of the health risks associated with abnormal weight, the thin and underweight also are just as susceptible to such concerns. Those who are significantly underweight are also sometimes at risk and may suffer negative health effects such as nutritional deficiencies, osteoporosis, lack of energy and abnormal bodily functions.

As is always the case with exercise and diet plans, you must always consult with a doctor or nutrition expert before attempting to put on more pounds and get back to a healthy weight. A Physician would be able to determine if your weight problem has been caused by things such as parasites, thyroid problems or an eating disorder. Once you consulted with your physician, follow the guidelines below to put on pounds in a healthy way.

First start by keeping a food diary, charting your meals with regard to when you eat and what you eat daily for two weeks so you can analyze your diet to see how you can add calories. The process may be long and arduous however you can use only programs such as Fitday to help track your eating habits. Programs of this type are useful tools in keeping track of your weight throughout the process.

In the beginning, start by adding 200 calories to your daily diet and adjust accordingly once you have some results to go by. Having a calorie count and some idea of your Basal Metabolic rate helps in determining how much food should be consumed. Once you have a number calculated you can start slowly increase your calorie intake and analyze the how your body responds. A generic formula may be helpful, but more accurate results and reading is more effective.

When adjusting your diet, you should always focus on quality rather than quantity. Eating milkshakes, greasy burgers and chip every day is bad for your physical health. Rather than pigging out on fast food and snacks, pick out foods that are nutrient dense from each of the food groups. Whole grains are very healthy, try eating whole wheat past along with nuts, fruits and vegetables and lean protein.

Eating on a more frequent basis is also a good idea whereas skipping meals can have negative consequences. Rather than eating large meals less often, try splitting up your food intake into five or six smaller meals during the course of your day to spread calorie intake and help protect against potential side effects such as gastrointestinal issues and acne. If any side effects occur, make a note in your food diary so you can adjust as necessary.

Snaking is ok and will not counteract your weight gain efforts. Eating snacks helps in keeping you from feeling stuffed during meals. Some options dense in calories include cheese, nuts, yogurt, granola, dried fruits, whole grain crackers, avocados, and hummus. Packing snacks when you leave the house is a good idea and a way of increasing calorie intake properly.

Eating just before you go to bed can be helpful as well. When we sleep regeneration and healing happens, and eating beforehand helps to give your body more nutrients thus facilitating the process. Some recommended food to consume before bedtime include lean meat, cheese, vegetables, peanut butter and jelly sandwiches and avocado wraps.

Rather than consuming diet sodas and the like, try replacing soda intake with healthy shakes, smoothies, and liquid meals. You may want to buy one of the best juicers on the market so you can make the best tasting and best quality healthy beverages to supplement your diet. You also should drink fluids between meals to help increase calorie counts but avoid consuming large amounts of beverages when eating meals as beverage overconsumption sometimes makes people eat less.

Another thing you can do is adjust your workout routine to your diet. Strength training should be your focus. Cardio workouts are not bad but may burn up the calories that you are trying to put on. With the help of a physician, you can determine an ideal weight and the rate that weight can should occur relative to you diet and health status. Make sure you consume lots of protein from food sources such as eggs, beans, nut butters, poultry, and lentils shortly after your exercise routine.

You also should set attainable goals and be patient in the process. Weight gain is a slow and steady process just as weight loss is. If you don’t put on pounds right away, don’t worry sometimes losing and gaining weight can take years. The rate by which you gain weight is dependent upon your health status and the goals you have set and your physician can help you to establish a realistic goal. Increased energy, good overall health and stable hunger patterns are good indicators of progress in gaining weight.

Lastly, you should make sure to have a support system. Sometimes you may need to cope with emotional issues while trying to reach your goals, taking a look in the mirror from time to time can help you stay motivated and appreciative of the progress you have made.

Tags

Health, Health Care, Healthy Lifestyle, Help

Meet the author

author avatar Jennifer Brown
Jennifer is a certified cook enthusiast and a legit photographer from Ohio, USA. She is a food lover and thus makes blogs about it at Imaddictedtocooking, which include her own photos for the demonstr

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