Even Weight Gain is not that Easy

Healthy Weight Gain is Tricky

Not everyone in this world want to lose weight. There are an exceptional few who want to gain or regain weight because of the following criteria:
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• Lengthy illness or hospitalization
• Looking very thin or feeble and want to look and feel better
• Athletes may want to build strength and muscle to perform better
• Elder people who have lost weight unintentionally

 
Weight loss or weight gain are both difficult in their own ways. A smart and healthful approach is needed for weight loss and weight gain as most of the underlying basic principles are the same.

Read further for some tips on gaining muscle or bone mass without putting on extra fat:

Be Aware of your Natural Body Type
Genes are mainly involved in the physical build and musculature of a person. People who are thin by nature but healthy need to analyze the physical nature of their parents and siblings. Though we can mold a human body through weight training and increased food intake, it is impossible to turn a runner’s body into that of a linebacker. It is easier to gain weight for people who have lost it due to some surgery or illness than for people who are thin by nature.

Stay away from Unrealistic Promises and Supplements
The same concept is followed in the case of weight gain as for weight loss: “miracle” products are constantly promoted and advertised. The advice remains the same either way: if it sounds too good to be true, it probably won’t work. Instead of wasting money on expensive supplements invest the same on eating healthy nutrient-rich food.

Eat Nutritious Calorie-dense Foods

Gaining Weight Doesn’t mean Snacking on Unhealthy Foods
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The perfect way to a healthy weight gain is to add calories in a nutrient-rich manner. Indulging on empty-calorie foods like soft drinks, candy and chips is not going to help you to build muscles, strengthen bones or repair tissue after surgery. Gain weight shrewdly by including nutrients from all the food groups.
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• It is better to break your meals into small portions and eat five to six times a day. Drink water before and after meals, but not during the meals. This leaves more room for food.
• Add toppings to your daily food with calorie-rich ingredients like cheese or nuts. Spread peanut or almond butter on a whole-grain muffin or grated cheese on a cup of chili.
• Consume oatmeal or other cereals with milk, not water. Ad honey, nuts, dried fruits, margarine or powdered milk after cooking.
• Make your salads delicious and healthy by garnishing them with healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.
• Add calories to your soups, casseroles, mashed potatoes and liquid milk with 1 to 2 tablespoons of dry milk powder.
• Consult with a registered dietitian to chart out a daily eating plan that would help you gain weight healthily with the foods you enjoy. Fix an appointment with an RDN at www.firsteatright.com to gain healthy weight.

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