How to Gain Weight the Healthy Way
Aug 27, †Ј Eat five to six smaller meals during the day rather than two or three large meals. Jul 20, †Ј You need to eat more calories than your body burns to gain weight. Aim for Ц calories per day above your maintenance level for slow weight gain .
Being underweight can be just as hazardous to your health as being overweight. Being overweight gets a lot of attention Ч and deservedly so.
But being underweight can lead to just as many and just as serious problems as weighing too much. Weighing too little can lead to growth problems especially in kids and teensfragile or weak bones, a weakened immune system, anemiafertility problems, and a host of other complications.
Also, a study published in April in the journal BioMed Central Public Health found that underweight individuals have an increased risk of dying from external causes, such as accidents or suicide, compared with individuals who were not underweight.
The study followed more than 31, individuals, including who were underweight, for 32 years. This article breaks down everything that can cause people to be underweight, the health problems associated with being underweight, and ways to gain weight that are safe and healthy.
Being underweight can be a result of not eating enough calories, or it can be a result of other health problems, says How to use garmin heart rate monitor Feigl-Ding, PhDnutrition scientist at the Harvard T. Chan School of Public Health in Boston.
Genetics Some people are born with a naturally speedy metabolism or small appetite, meaning they are less likely to be heavier than others.
Being Very Physically Active Lots of physical activity how to gain weight in healthy way you burn more calories than people how to pair jabra wave bluetooth are not as active. Your doctor can help identify other symptoms and make the right diagnosis if this is the case for you.
Some Medication Prescription and over-the-counter drugs may cause nausea and weight loss, or reduce appetite, which can lead to weight loss.
Stress Feeling stressedoverwhelmed, or constantly worried can affect appetite and weight loss. These feelings can be caused by work, relationships, or another life event.
Depression and Other Psychological Issues Depression, anxiety, and any mental health condition can interfere with healthy eating patterns and appetite Ч and affect weight. Body Image Issues Body image fears and distortions can quickly turn into an eating disorderwhich can lead to weight problems and nutritional deficiencies.
Smoking Smoking can dampen appetite, making smokers more likely to be underweight, Dr. Feigl Ding says. But there are some health issues that can be directly caused by being underweight. They include:. Delayed Growth and Development Kids and teens need energy and nutrients, which they get in food, to grow and develop, both physically and mentally. Compromised Fertility Women with very low BMI may stop menstruating or have irregular periodswhich may make becoming pregnant more difficult, Feigl-Ding says.
Osteoporosis The risk for more brittle bones and bone loss Ч the definition of osteoporosis Ч is higher in thinner people, in part because of possible deficiency of vitamin D and calcium.
But also the thinner you are, the less mineral-building good stress you put on your bones, which helps to strengthen them and protect against deterioration. First, think about how you eat. The idea is not to binge or gorge, but to amp up how much you eat each sitting, he says.
You should also aim to put the pounds on slowly and consistently. Too quick, and you may be putting too much stress on your metabolism, how to gain weight in healthy way can also throw it out of whack and make it even tougher to conserve calories Ч meaning it will start to burn off those extra calories you want to how to tell what type of hardwood floor you have. Try to make most things you consume nutrient dense, not just high calorie.
Eat more often. If you find you fill up fast, eating five or six meals a day can help you add in calories without being overwhelmed. Eat fat Ч the good kind. Unsaturated fats are both high in calories and nutrient dense. Foods high in unsaturated fats include avocados and nuts.
Try adding avocados to sandwiches and snacking on or adding nuts to salads. Add calories when what does the cytoskeleton do for the cell can. Sprinkle some high-calorie nuts in a salad or extra cheese in eggs to up the calorie and nutrient!
Drinks matter. Avoid sugar-laden drinks, like soda and sweetened tea and coffee. The exception would be nutritious drinks, like smoothies just keep out added sugars or plain milk. Lift weights. Building muscle through a strength-training routine can help you add pounds, and exercise itself can be a good appetite stimulant.
Being Underweight Can Lead to Health Problems
Nov 17, †Ј Weight gain or loss is no longer believed to be as simple as eating calories more or less each day-following the so-called 3,calorie rule-to achieve weekly weight goals.
If you're looking to gain weight, here's how to do it the healthy way. While the majority of our culture obsesses over weight loss and diets, there are groups of people focused on exactly the opposite. Weight gain may improve health in a number of situations: when dealing with an eating disorder or recovering from an illness, if you're a serious athlete, dealing with metabolic changes, or are in a period of growth e. However, if you're looking for weight-gain tips, it's often hard to find a healthy or sustainable solution.
Instead, we see actors who eat doughnuts for three months straight to put on weight, fast-food experiments and variations on a protein-powder diet. The options are endless, but weight gain doesn't have to be a stunt or a gimmick-and it doesn't have to come at the cost of your health. Weight gain happens when our energy intake exceeds our body's needs.
Despite common cultural perceptions, there are ample reasons why gaining weight can be beneficial. Weight gain or loss is no longer believed to be as simple as eating calories more or less each day-following the so-called 3,calorie rule-to achieve weekly weight goals. Your metabolism fluctuates in response to influences like caloric intake, shifts in lean body mass, illness and stress to name a few , all of which can change how much energy your body needs to maintain its weight.
The bottom line is that exceeding your body's energy needs will result in weight gain. This may be achieved by eating more, exercising less or changing your workout routine. Registered dietitian and eating disorder recovery specialist Emily Braaten cautions against quick fixes. And you may want to stay away from mainstream media geared toward weight maintenance: "[Advice to] eat low-fat dairy, exercise regularly or drink more water can be detrimental when the goal is weight gain," Braaten says.
Instead, try these six strategies and food swaps to steadily gain weight and keep your body healthy:. Carbohydrates-found in grains, starchy vegetables, legumes, nuts, fruits and sugars-are the body's preferred energy source, and should make up nearly 50 percent of our daily caloric intake. The body is very efficient at breaking down carbohydrates into usable energy. Sports dietitian Stephanie Mull notes, "If adequate carbohydrate is being consumed, then the body will have reserves to fuel an active lifestyle.
At 9 calories per gram, fat is a far more energy-dense food than carbohydrates or proteins, which only have 4 calories per gram. As a result, adding a little extra fat to your diet can go a long way toward weight gain.
As we continue to move away from the fat-phobic era, many more home cooks are embracing oils. But old habits die hard; it's easy to skimp on oil in a nice nonstick pan, or skip it entirely in favor of steaming or dry-roasting.
Yet that's also skimping on healthy fats and their related health benefits. The American Heart Association recommends keeping fat intake at 25 to 35 percent of total calories, and prioritizing healthier unsaturated fats, such as olive or canola oil, avocado and nuts. Use a variety of cooking oils and butter to add both unsaturated fat and a limited amount of saturated fat to your meals.
Full-fat dairy products provide more energy because of the extra fat. Plus, they often have less added sugars or sweeteners since the fat helps add flavor. Recent studies have indicated that diets with full-fat dairy are either associated with a reduced risk of heart and metabolic diseases, or have no association with an increased risk of cardiovascular diseases, as once thought.
Recipe to Try: Jason Mraz's Guacamole. Seeking out a variety of flavors and textures to accent your food is a tasty way to boost calories. It's easy to add extra crunch or a sweet taste with chopped nuts, dry cereal or granola, diced vegetables or a fruit salsa. These toppings contribute nutrient-dense calories, and make your meals a little more exciting. Condiments, sauces and dressings are another easy way to add energy to any meal or snack.
Whether you're eating raw vegetables, pasta or roasted protein, a sauce can add a lot of flavor and nutrients to the dish. While some condiments and dressings are loaded with added sugars, plenty of others are oil-based, nutrient-dense and easy to make at home. Some plant-based foods have a high volume of water but low energy density. Cucumbers, watermelon and salad greens are a few examples-they're low in calories but high in nutrients.
The dietary fiber and natural water content will fill you up without adding any substantial energy to the meal. If healthy weight gain is the goal, aim for nutrient- and energy-dense foods. That means you get more energy with less volume, so you don't feel full too quickly. You might also try drinking some of your calories in a smoothie or in a glass of juice. Athletes should eat early and often.
That's good advice for fueling a long workout, but can also apply to your daily routine when you're trying to gain weight. Eat before you feel famished-that ravenous hunger is a sign from your body that you've waited too long to eat. Early hunger signs may be hard to detect initially. If it's been more than four hours since your last meal, or two to three hours since a snack, it's probably time to eat. Tune in to sense light hunger pangs in your stomach, difficulty concentrating or a shift in your mood.
Try to eat before your stomach is growling. A few tips:. She recommends weighing in no more than once per week, and making sure weigh-ins are done under consistent circumstances e. Working with a registered dietitian, especially at the beginning of your weight-gain efforts, will help keep you healthy. Tracking food intake can also be a helpful way to objectively monitor nutrients, Mull says: "Understanding what a typical intake provides in terms of macronutrients and how that accumulates over the course of the day is the most beneficial thing someone can learn.
Whatever your goals, healthy weight gain is possible and, in some cases, beneficial. Start with these swaps, expect steady progress and consult with both nutrition and health professionals along the way. Healthy Ways to Gain Weight. Heather Caplan, R. November 16, Pin FB ellipsis More. Avocado Kale Omelet.
Whole-wheat bagel instead of an English muffin or slice of toast Oatmeal topped with dried fruit and nuts instead of a bowl of cereal Brown rice instead of cauliflower "rice" Whole-grain pasta instead of vegetable "noodles" Sandwich bread instead of tortillas or lettuce wraps. West Coast Avocado Toast. Whole-milk plain yogurt instead of nonfat yogurt Cream-based soup instead of broth Whole milk added to a smoothie instead of water Full-fat cheese instead of low- or nonfat cheese products.
Jason Mraz's Guacamole. Chopped nuts on salads instead of cucumber chunks Granola mixed with yogurt instead of plain yogurt Fruit salsa on meats, chicken or fish instead of dry seasoning Vinaigrette dressing instead of lemon juice on a salad Pesto instead of dry seasoning on roasted chicken or fish Peanut or cashew sauce instead of plain sesame oil on a stir-fry mix Hummus dip instead of plain raw vegetables Guacamole instead of salsa with tortilla chips.
Dried fruit with little or no added sugars instead of fresh fruit Roasted vegetables with oil instead of salad Nuts or seeds on a salad instead of another crunchy vegetable Fruit-and-milk smoothie in addition to a bowl of cereal or oatmeal Whole fruit and vegetable juice in addition to a snack bar.
Eat three meals each day Eat small snacks between meals Eat a small snack before a workout Eat a snack or meal immediately after a workout Eat carbohydrates during your workout if you're exercising for longer than 60 minutes Eat a small snack at night before bed if you don't feel satisfied by your dinner. Share options. All rights reserved. View image.