Being underweight can be just as concerning as being overweight for some individuals. If you’re looking to gain weight, especially in a healthy and sustainable manner, understanding the reasons behind your low weight and adopting the right strategies are crucial first steps. This guide, based on expert advice, will walk you through effective methods on how to gain weight safely and healthily.
Understanding Underweight
The term “underweight” can be defined in a few ways. Medically, it’s often classified as having a Body Mass Index (BMI) of less than 18.5, which indicates low weight relative to height. Another definition considers being 15 to 20% below the average weight for your age group as underweight.
There are various reasons why someone might be underweight. It could be due to recovering from an illness, age-related weight loss, or even a desire among athletes to increase muscle mass. However, unexplained weight loss should always be checked by a healthcare professional. Consulting with your doctor or a registered dietitian is recommended to ensure healthy weight gain tailored to your individual needs. They can help create a personalized plan to achieve your goals.
Practical Strategies for Healthy Weight Gain
Generally, a healthy weight gain plan includes several key components focusing on nutrition and lifestyle adjustments. Here are some effective strategies:
Increase Meal Frequency
Instead of three large meals, try to eat 5 to 6 smaller meals throughout the day. This can be easier for some people to manage, especially if they have a poor appetite. Listen to your body’s hunger cues, but also proactively schedule meal times, even if you don’t feel particularly hungry. Consistent eating is key to providing your body with the necessary calories for weight gain.
Focus on Nutrient-Dense Foods
Prioritize foods that are not only high in calories but also packed with essential nutrients. Work with your healthcare provider or a dietitian to determine the appropriate daily calorie intake and the recommended servings from different food groups. Focus on incorporating foods you enjoy that contribute to both calorie and nutrient intake.
Calorie Boosters: Smart Additions
Enhance your meals with calorie-rich additions. Consider adding cheese to casseroles, nut butter to whole-grain toast, or incorporating dry or liquid milk into dishes like mashed potatoes or soups for extra protein and calories. These simple additions can significantly increase your calorie intake without drastically changing your eating habits.
Embrace Smoothies and Shakes
Avoid empty-calorie beverages like diet sodas. Instead, opt for smoothies and shakes made with high-calorie, nutritious ingredients. These are especially convenient if you’re looking for on-the-go options. Meal replacement drinks can also be a helpful part of your weight gain strategy, providing a concentrated source of calories and nutrients.
Mindful Beverage Consumption
Be mindful of when and what you drink, as beverages can sometimes lead to feeling full, reducing your appetite for solid foods. If this is the case for you, avoid drinking large amounts during or right before meals. However, staying adequately hydrated throughout the day is still important. Choose calorie-rich beverages like milk or juice between meals, rather than water.
Incorporate Strength Training Exercise
Exercise, particularly strength training, plays a vital role in healthy weight gain by building muscle mass. Strength training not only helps you gain weight in the form of muscle rather than fat, but it can also stimulate your appetite, making it easier to eat more. Combining a calorie-surplus diet with regular strength training is an effective approach to how to gain weight in a healthy and toned way.
While medications to stimulate appetite exist, they are typically considered under specific medical guidance. Focusing on dietary and exercise strategies is generally the first and most recommended approach to healthy weight gain.
Conclusion: A Balanced Approach to Weight Gain
Gaining weight healthily is about more than just increasing calories; it’s about nourishing your body with the right nutrients and incorporating lifestyle habits that support muscle growth. By focusing on nutrient-dense foods, strategic meal timing, and strength training, you can effectively and healthily achieve your weight gain goals. Remember to consult with healthcare professionals to personalize a plan that is right for you and to rule out any underlying medical conditions contributing to being underweight. This comprehensive approach will set you on the path to successfully and healthily gain weight.
References:
- Duryea TK, et al. Poor weight gain in children older than two years in resource-abundant countries. https://www.uptodate.com/contents/search. Accessed Dec. 23, 2022.
- Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
- Raymond JL, et al., eds. Nutrition for weight management. In: Krause and Mahan’s Food & the Nutrition Care Process. 15th ed. Kindle edition. Elsevier; 2021. Accessed Dec. 23, 2022.
- Underweight nutrition therapy. Nutrition Care Manual. Academy of Nutrition and Dietetics. https://www.nutritioncaremanual.org. Accessed Dec. 23, 2022.
- Healthy weight gain. Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/weight-and-body-positivity/healthy-weight-gain. Accessed Dec. 23, 2022.
- About adult BMI. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html. Accessed Jan. 4, 2023.
