Gain weight by taking care of your body. Contrary to popular belief, gaining weight can be just as difficult as losing it, but this sometimes desperate step should not be done at the expense of health. In this perspective, it will be necessary to gain weight in a healthy way, to act on several fronts by acting of course on food but also by modifying some lifestyle habits.
Thinness: what are the criteria?
A body mass index (BMI) of less than 18.5 is considered a sign of leanness. However, this definition can be modulated. Indeed, some people with a lower BMI are simply thin in constitution and feel good as a result. They will nevertheless be more prone to osteoporosis. A BMI below 17 is even more worrisome, especially if it follows a sudden weight loss.
The causes of excessive thinness are multiple, and may be due to various conditions: hyperthyroidism, cancer, depression, … It may also be a family characteristic.
Impedance meter scales allow to refine the evaluation by indicating the fat/lean mass ratio. Associated with muscle wasting, leanness becomes problematic. Among other things, it is accompanied by a state of fatigue, little resistance to effort, and a weak immune system. It is the general state that is affected, and the fact of gaining weight will restore the person both physically and psychically.
Solutions for healthy weight gain focus primarily on eating habits. They also focus on physical exercise because it is important to build muscle mass to feel fit.
Food for healthy weight gain!
The general rules do not differ from the usual recommendations. A varied diet is preferred, avoiding excess fat, sugar and salt. Vegetables and fruits should not be overlooked because they do not contribute to weight gain. Some of them are rich in calories: banana, cherry, nuts, avocado, peas, pulses such as chickpeas or lentils.
Eating a lot of fatty and sweet foods will at best make you put on weight (an unsightly consequence). At worst, it will unbalance your cholesterol and blood sugar levels. Wholemeal foods facilitate weight gain while providing plenty of vitamins (group B3) and minerals, they are to be preferred.
The three main meals should be supplemented with a snack in the morning and a snack in the afternoon. It will be necessary to drink 1.5 to 2 liters per day, avoiding this before eating to preserve the appetite.
To promote muscle recovery, protein-rich foods are to be preferred. Eat meat, fish, seafood, eggs, legumes, at least once a day. Add 3 to 4 dairy products, 5 portions of fruit or vegetables, and bread or starchy foods to each meal. Preferably choose olive, rapeseed or nut oils.
For small snacks during the day provide bread and cheese, yoghurt and cookies. You can also take gingerbread, oleaginous fruits (almonds, hazelnuts, nuts…), or dried fruits (apricots, bananas, cranberries…), all delicious and nourishing.
Enrich your dishes by adding cheese, cream, or chopped ham.
Exercise to gain weight!
Are you saddened by your frail appearance? In addition to whetting your appetite, exercising will tone your figure and won’t prevent you from gaining weight. On the contrary, appropriate exercises will help you to gain weight in a harmonious way. Muscle mass gain is achieved through a diet rich in proteins, a sufficient water intake and regular exercise. You will need to train gradually in order to get your body used to the effort.
Practicing resistance exercises puts a strain on the muscles, which produce new fibres. Work all muscle groups. Fitness classes, weight training in the gym, pool exercises with a log of foam are to be preferred at the rate of two to three sessions per week. With these specific trainings you will “build” muscle. Thus, this muscular increase goes hand in hand with a weight gain. It is preferable that these activities be supervised by a professional in order to avoid the risk of injury.
Gaining a healthy weight, while preserving your body, gives you the opportunity to reconsider your life priorities by rectifying bad attitudes. With perseverance, the few pounds gained and a body with more toned curves will help you accept yourself as you are.