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Do You Find it Difficult to Gain Weight?
Being too thin has its own set of social and health repercussions. The never ending harassment to eat more, till you are too stuffed to breathe normally to innumerable suggestions on how to add pounds to your slender girth is often experienced by people who are too thin or underweight.
Well, all you thin souls need not lose heart. There are many ways to add those elusive pounds to your body without spreading yourself thin by unnecessarily stuffing your poor belly with to much food.
Why Weight Gain Should be Healthy
While overweight people may envy you for gorging on those yummy French fries and delectable cheese sandwich, it is not a healthy way to gain weight. The first thing that you need to keep in mind is that you don’t have to eat mindlessly to gain weight.
If you are under weight, then it is advisable to add more pounds to maintain a healthy body. But eating high calorie food unthinkingly is not the correct way of doing it. If you load up on calorie filled foods like burgers, sweets, colas, bakery items etc. instead of healthy foods rich in nutritional value, then you may just get fat but not necessarily in a healthy manner.
Consuming empty calories will cause serious deficiencies and strain your liver and kidneys besides increasing your cholesterol levels. So, adopt healthy ways to gain weight to lead an active and energetic lifestyle.
Why Are You Under Weight?
If your body weight is fifteen to twenty percent less than the normal weight for your age and height group, then you are under weight. A person is under weight due to different reasons. Find your reason for from the list given as follows:
- High metabolism:
If your metabolism is too high, then it is one reason for being underweight. No matter how many pizzas you eat, your over active metabolism burns out all the calories, making it difficult for you to gain weight.
- It is genetic:
If your parents and grandparents were thin, then your body structure is most likely to resemble them. Your genes will make it hard for you to gain weight. Your body structure will basically remain the same throughout life. So thin people can never become too fat no matter how much food they eat.
- If you eat too less:
If your appetite is too little to eat much, then you are likely to be under weight and mal nourished. There are different reasons for being under weight due to inadequate diet:
-You suffer from eating disorders
-You are depressed and neglect food
-You are too stressed out or are busy to eat
Various diseases may also make you under weight as your appetite is adversely affected. Hyperthyroidism, diabetes, cancer, tuberculosis etc. are certain ailments that may keep you underweight.
What are the Dangers of Being Under Weight?
If you weigh far below your ideal weight, then it is dangerous for your health. You are at risk for the following conditions:
-Low energy levels
-Depression and anxiety
Healthy Ways to Put On Weight
As pointed out earlier, it is crucial to gain weight but in a healthy manner. By doing so, you ensure that your body is not taxed by too much cholesterol laden diet or sugary foods with empty calories.
Follow the given tips to gain weight and remain healthy at the same time:
- Eat several mini meals:
Often it is difficult for thin people to eat much in one go. Their appetite is too small to accommodate adequate quantity of food. It is therefore best to go for 5-6 mini meals throughout the day. Ideally three proper meals and three snacks daily will ensure a balanced supply of nutrients to your body without burdening your tummy.
Space out the meals every 3 to 4 hours in the day. Never skip your meals as eating erratically will not do any good to your health and weight. By skipping meals you deprive your mind and body of the much needed energy to perform various functions.
- Have a balanced diet plan:
It is crucial to eat a balanced meal to ensure that your body is getting all the required nutrients regularly. You can divide your food groups into 70% carbohydrates, 25% protein and rest into other nutrient rich foods. Avoid eating too much protein as your body may not be able to process it and you may end up straining your liver and kidneys.
Potatoes, cheese, nuts, seeds, dried fruits, full cream milk, whole wheat bread, avocado, papaya, mango, pineapple, banana, honey, olive oil, eggs, yoghurt, beans, lentils, leafy greens etc. are some of the foods that will help you gain the much needed extra pounds in a healthy way. Refrain from eating excessive lean meat and fried junk food as they will pile on bad cholesterol within your arteries.
Get a diet chart prepared by your doctor that suits your metabolism and body constitution, before embarking on a weight gain regimen.
- Club your food groups:
By providing a wide range of foods to your body, it becomes easier to gain weight. Fill your platter with atleast three food groups. For example, instead of eating just an apple, club it with a glass of milk and a handful of almonds for breakfast. Alternatively, you may club multi grain bread with peanut butter and banana smoothie.
You may keep the portions small if you cannot eat much at a time. But adding different foods on your plate will ensure that you will consume more calories and nutrients that will help in gaining weight.
- Load up on healthy drinks:
If eating seems a huge task to you, then drinking is an easy solution to this. By drinking healthy juices, shakes or smoothies, you are adding nutrients to your body and gaining calories as well. Instead of having tea or coffee, you can opt for milk, shakes, carrot juice, wheatgrass juice etc. that are healthy and do not feel heavy on your tummy either.
- Exercise to tone up:
Exercising intensely will result in burning out the calories you consume and weight gain will not happen as a result. You need to work out to tone your body and to build up muscle mass. You may get yoga or weight training under the supervision of an expert to bulk up your body. However, avoid taking protein supplements without consulting your doctor first.
By adopting these tips you will be able to gain weight without burdening your body. It is also easy to maintain the gained weight afterwards by following this routine. It is advised to consult your doctor before starting on a weight gain program to prevent any harm or injury. Your doctor will assess your health status and give you a weight gain strategy that suits your body constitution and medical history.