Are you attempting to gain weight? These 7 Techniques Can Assist

Author of the article: 𝘀𝗮𝗵𝗶𝗹 𝗯𝗮𝗴𝗱𝗲

About two-thirds of the population in the United States is overweight or obese, but there is also a portion of the population that is underweight, which is an issue.

"The truth is, many patients, particularly older persons and cancer patients, struggle to gain and maintain weight," says Amy Carion, a registered dietitian nutritionist at Henry Ford Cancer Institute. "Not only may being underweight lead to malnutrition, but it can also raise your risk of infection and have a bad impact on chronic disease treatment outcomes."

What Is the Best Way to Gain Weight in a Healthy Manner?

It's not easy to modify your weight, whether you're reducing or gaining. Your body develops a "set point" for weight over time, which can be difficult to shift. Whether you're underweight due to a medical issue or a fast metabolism, or you wish to add muscle mass, the following tactics will help you gain weight safely:

𝟭. Boost your calorie intake by:

Athletes who desire to grow muscle mass should intentionally increase their calorie intake. High-calorie meals, such as protein-rich meats, healthy fats, and whole grains, should be consumed in large quantities. Are you battling cancer or aging-related frailty? You may eat everything you want. Cake, cookies, and milkshakes are all on the table. The main goal is to eat more calories.

𝟮. Increase the frequency of your meals:

You can consume more calories by eating more frequently. If you find it difficult to stop eating after three meals, consider eating 5 to 7 meals per day instead of the normal three.

𝟯. Incorporate calories into your diet:

Increase the number of calories in your meals by adding extras. Nuts can be sprinkled on porridge, yoghurt, and salads. Cheese can be added to soups, stews, and scrambled eggs. Flaxseed powder can be used to protein shakes and smoothies. You might even put a teaspoon of peanut butter on your plate at each meal.

𝟰. Attempt liquids:

Have difficulty chewing? Suffering from fatigue? Don't want to cook? Liquid calories in the form of nutrient-rich shakes can be a great option. A bonus: These high-calorie shakes are rich in nutrients but less filling than, say, an apple. "The stomach doesn't sense calories, it senses volume," Carion says.

𝟱. Drink plenty of water in between meals:

Instead of drinking calorie-free beverages with meals, sip them throughout the day to encourage you to eat more when it's time to eat. "You don't want to be so stuffed and bloated that you can't eat anything else," Carion advises. Plus, sipping high-calorie beverages will provide you with extra calories, protein, carbs, and fat without you having to think about it.

𝟲. Consume a lot of fats:

Filling up on healthy fats like nuts and nut butters, avocados, and fatty fish like salmon is one of the greatest methods to gain weight whether you're healthy but underweight or an athlete who wants to increase muscle mass.

Try all of the above, as well as full-fat dairy products like cream cheese, sour cream, heavy whipping cream, and full-fat ice cream, if you're dealing with a chronic disease or an age-related loss of appetite.

𝟳. Keep exercising:

Exercise is essential for general health and happiness. It can also assist you in gaining weight (strength training is especially beneficial). An added benefit is that regular exercise may improve your appetite.

What Should You Do Now That You've Gained Weight?

It's crucial to know where you stand before starting a programme or working on weight gain. A body mass index (BMI) of less than 18.5 is considered "underweight." Your BMI is calculated by multiplying your weight in kilogrammes by your height in metres squared. (Keep in mind that BMI does not take into consideration muscular mass.)

When it's time to get started, take it slowly and steadily. "Increase your calorie consumption gradually," Carion advises. "Start with a 100-calorie increase every day for a few days, then gradually increase to 500 calories per day."

Most importantly, see your doctor if you're experiencing unexplained weight loss or can't manage to gain weight while increasing your calorie intake. Unhealthy weight loss can be caused by a variety of medical issues. A major health problem can be ruled out with the help of your doctor.