Monday, July 2, 2012

For a healthy weight gain!



Don’t you just hate it when people envy you for being too thin?
Well, hello!! I’m not happy about it! On the contrary I want to gain weight. I don’t want my bones to be visible to all. I want to have a shape like the rest of you.
So, while some people pay fortunes to lose the extra 2 kilos around the hips, others are doing everything they can to gain some. Ironic, don’t you think?!


So, how come some people are underweight?

Being underweight can result from:

- Genetic composition: some are just born this way!
- Natural lack of appetite: some people just don’t feel hungry that often.
- A certain sickness: some diseases such as cancer induce weight loss.
- Eating disorders such as anorexia or bulimia leave the person with an unhealthy body.
- Aging: it reduces appetite, taste buds that will allow the person to enjoy food, ability to chew and energy to cook and take care of oneself.

How can someone gain weight?

You might think it is an easy question to answer; however, it is not. The goal is not to gain weight randomly but in a healthy way! In fact, the next three points are the main issues to deal with:

1. Organize your meals. If you lack appetite, have several small meals rather than 3 large ones and if you’re the type who just forgets to eat or doesn’t put their nutrition as a priority, have larger meals.

2. Choose energy and nutrient dense foods. The point is not to gain weight by consuming sugars and fats which we call empty calories. It is very important to go for foods that are rich in vitamins and minerals. Go for avocado, nuts, legumes, seeds, olives. It is highly important to avoid junk food and all saturated and trans fat sources. You want to gain weight but you definitely don’t want to increase your risk of diseases!

3. Train your muscles: Stay away from aerobic activities as they will make you lose weight. Focus on muscle building activities so you can gain both weight and volume. This will also increase your appetite.

Every day tips

- Add cheese to your eggs in the morning
- Sprinkle some dried fruits and nuts on your breakfast cereals
- Don’t drink and eat at the same time. The water volume will make you feel full very fast.
- Stay away from soups and salads that will fill you up before the main course.
- Add healthy oils such as olive oil to your meals. Be careful to add them after cooking so they don’t become harmful.
- Add calorie rich sauces to your meat, chicken or pasta. Go for the creamy ones as they are more energy dense.
- End your lunch with some bread and olives like our grandparents used to do.
- Always carry snacks so that the minute you feel hunger, food will be available for you.
- Reduce intake of watery fruits and vegetables. Go for bananas, pears, apples and dried fruits instead of watermelons, oranges, cherries, etc. Consume starchy vegetables such as potatoes, peas, squash more than watery ones such as broccoli, cauliflower etc.
- Replace sodas and juices with milkshakes and yoghurts.

Finally, if your lack of appetite doesn’t get settled easily, you can always take a walk or have something sweet before a meal as the sweet taste can stimulate your appetite.

These tips will definitely help you gain weight. However, if you feel like this is simply not working out for you, ask your dietitian for a more personal approach.

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