The best way to gain weight
There are several things to consider when gaining weight; Among which we mention the following:
Focus on gaining weight from muscle mass and fat
Although the focus on eating sweets and consuming soft drinks may increase body weight, but it may affect health negatively at the same time.
As it leads to the accumulation of fat in the body; Especially in the abdomen or rumen area, and on the other hand, it is recommended for those who suffer from thinness to obtain balanced amounts of muscle mass and subcutaneous fat instead of accumulating a lot of unhealthy belly fat, which may lead to obesity.
It should be noted that many people of normal weight suffer from type 2 diabetes, heart disease, and other health problems related to obesity, and therefore it is necessary to eat healthy foods and follow a healthy lifestyle when gaining weight.
Set reasonable goals
Genes play a major role in the structure of the body and the muscular system. If a person is thin but in good health, his parents and siblings often are as well, as the structure of the human body can change in a limited way through exercise and increased food intake.
On the other hand, resorting to some large and sudden changes in the shape of the body may be unhealthy and not permanent, and it should be noted that regaining weight gain after a certain disease or surgery is easier compared to a skinny person, but this does not mean that weight gain is impossible, It is produced gradually, and according to a reasonable increase in body weight per week.
Weight gain diet
A healthy and balanced diet is necessary to maintain a healthy body; This is done by eating a variety of different types of foods and drinks in the appropriate quantities for the body to reach and maintain a healthy weight. Here are some tips related to diet as a way to gain weight:
Increasing calories consumed
Consuming more calories than the body burns leads to weight gain, and the amount of these calories varies from one person to another, and some people usually miscalculate the calories consumed per day, but it is possible to follow up and calculate the amount of these calories consumed per day during a period of 2-3 weeks To be useful, as it may help to know how to adapt to the new diet for weight gain.
It is usually recommended to consume an additional amount of 300-500 calories per day to gain weight at a steady and regular rate, while it is recommended to consume an additional 1,000 calories per day if you want to gain weight more quickly.
Eat meals frequently
It is recommended to eat 3 main meals, in addition to 2-3 snacks during the day, as eating 5-6 small meals instead of 3 large meals can increase the ability to consume a greater amount of calories, which helps to gain weight, especially for those who have Little appetite or feeling full quickly, which may lead to thinness.
Eat adequate amounts of protein, carbohydrates, and healthy fats
A diet that contains the right amount of protein contributes to improving muscle growth, as muscle mass increases by consuming an amount ranging between 0.8-2 grams of protein per kilogram of body weight, with regular exercise; Where this is necessary in order to gain weight in a healthy way, examples of foods that contain protein are; Meat, fish, eggs, legumes, and nuts.
Adding foods rich in carbohydrates, fiber, and healthy fats to each meal increases the number of calories and nutrients consumed in the diet, and it is usually recommended to eat sources of carbohydrates with whole grains; Like brown rice and beans instead of processed and refined sources, differentiating between choosing healthy and unhealthy fats is essential; Healthy fats are usually in the form of monounsaturated or polyunsaturated fats, which can be obtained from avocados, nuts, fish, and vegetable oils.
While unhealthy fats include saturated and trans fats, it should be noted that the consumption of saturated fats should be reduced, and added trans fats should be avoided when following a healthy diet. These types of fats are found in fried and baked foods, in addition to high-fat meats; Such as: veal, lamb.
Add healthy, high-calorie ingredients to meals
It is recommended to consume whole milk products; Such as milk, yogurt, cheese, and cream, which can be added to the main meals or eaten as a snack, for example; Grated cheese can be added to soups or pasta dishes, or add a tablespoon of cream to porridge or rice with milk, and it is recommended to add unsaturated fats to meals; such as using vegetable oils; Such as olive oil, sunflower, or rapeseed in cooking or sauces.
Drink high nutritional value drinks
It is recommended to consume drinks that contain calories and nutrients at the same time; Such as: milk, juice, or a smoothie prepared with whole milk and fresh fruit or vegetable juice instead of consuming tea, coffee, and soft drinks. The calorie content of these drinks can also be enhanced by adding healthy sources of protein and carbohydrates; Such as: dried fruits, honey, jam, fat-free milk powder, wheat germ and soy protein powder.
Aerobic exercises to gain weight
Exercising can contribute to a healthy weight gain as well, and not only decrease it, but it should be noted that if you want to gain weight, it is recommended to reduce aerobic exercise; As it contributes to burning fat, and does not increase the size and weight of the body, but it is not necessary to avoid exercising it completely, as it is possible to practice aerobic exercises in an average manner with the aim of tightening the muscles and obtaining the appropriate body shape.
It is also recommended to focus on carrying weights to ensure that the additional calories consumed are used to increase muscle mass instead of creating fat, and therefore weight lifting exercises should be practiced 2-4 times a week, with weight gain continuously and gradually, and it should be noted that it is important to consult Athletic trainer if needed.
Lifestyle modification to gain weight
Lifestyle modification is necessary in many aspects when setting a weight gain goal; Here are some of the things that should be taken into consideration:
- Get enough sleep, 6-8 hours at night.
- reduce stress; Where stress contributes to an increase in the secretion of the hormone cortisol, which leads to an unhealthy weight gain or even a loss of gained weight, stress can be reduced by practicing meditation, massage, or spending more time practicing favorite hobbies.
- stop or reduce bad habits; Such as: trying to quit smoking, and it is advised to consult a doctor in case of need for help in a gradual and proper manner.
- Setting logical and reasonable goals as mentioned earlier; Where setting difficult and quick goals can harm the health of the body, so it is recommended to start with simple goals, and then gradually increase them.
- Eat when you are not hungry.
- Use an alarm clock to help you remember to eat every two hours.
- Filling the refrigerator with favorite foods, which increases a person’s desire to consume additional meals.
- Attention that a sudden increase in the amount of food eaten can cause a feeling of bloating and gas, and therefore it is recommended to gradually increase the amount of food.
An overview of thinness
Despite the increasing prevalence of obesity, which poses a threat to health, thinness can also cause health problems, and thinness is defined by the Centers for Disease Control and Prevention (CDC) as having a body mass index of less than 18.5; Which means not getting enough amounts of calories, in addition to the possibility of not getting the nutrients and vitamins necessary for the body. It should be noted that extreme thinness can lead to developmental problems, especially in children and adolescents, in addition to weak or brittle bones, anemia, fertility problems, weak immune system, and other health problems.
Reasons for being thin
The following points explain some of the reasons that lead to thinness:
Some people are born with a fast metabolism and little appetite; That is, they are less likely to gain weight compared to others.
Excessive physical activity
Excessive physical activity burns more calories than less activity. For example, if a person is an athlete, exercises a lot, or works in a job that requires high physical activity, he needs a greater amount of daily calories to provide the body with the energy it needs compared to those who are less active.
There are many pathological conditions that lead to thinness; Such as: diabetes, thyroid problems, cancer, and gastrointestinal diseases; Such as irritable bowel syndrome and Crohn’s disease, and therefore it is recommended to consult a doctor to determine the symptoms and diagnose the disease in the correct way.
Some types of medicines
Some medications can cause nausea and weight loss, or reduce appetite resulting in weight loss.
Depression, anxiety, and other mental health conditions can affect appetite and healthy eating patterns, and the subsequent change in body weight.
Body appearance problems
False ideas about body shape and appearance can easily turn into an eating disorder, which can lead to weight problems and nutrient deficiencies.