Adding weight sounds easy at first, but hold on, it’s not a green light to go crazy on junk and fast food. Healthy weight gain requires a balanced approach, just like a weight loss program.
Here’s how to get started:
Be patient with your body:
First of all, it will be difficult to increase how much you eat at a go. This is why we’ll take a go-slow approach by gradually increasing your food portions over the next few months. This gives your body time to adapt to the new changes, as it slowly builds up to your desired weight.
Boost your calorie and protein intake:
This doesn’t mean eating sweets, cakes, biscuits, and fast food. They may have high calories, but they lack other nutrients too - so you’ll be missing out on the good stuff & exposing your body to chronic conditions like diabetes and hypertension. Add healthy calories to your diet by:
Topping your meals with nuts, cheese, dried fruits like raisins, or fruits like banana and avocado;
Having healthy side meals or snacks like porridge, sandwiches, Weetabix, Oats, or vegetable soups (butternut soup, pumpkin soup);
Eating high-fiber carbohydrates that have not lost most of their nutrients through processing; examples are sweet potatoes, oats, or wholemeal bread.
Include high protein sources in your diet by eating dairy products, lean meats, eggs, and legumes.
Switch your soda or coffee with healthy smoothies made with a combination of dairy, fruit, vegetables, nuts, and seeds.
Follow the rule of thirds:
As you begin, serve equal portions of carbohydrates, protein, and vegetables or fruit on your plate. This will ensure that you’re getting the perfect balance of energy and fiber, to avoid getting full faster.Divide and conquer meals:
If you get full faster, you don’t have to eat one large plate at a go. Divide your meals into 5 to 7 small meals across the day. What matters most is that you finish your meals to get enough calories.Get active & bulk up:
Yes. You actually need to exercise in order to gain some healthy weight. Get a fitness expert to guide you on the best exercise routine to follow. Too much aerobic or cardio exercise (jogging, running, swimming, cycling) will burn calories and work against your weight goal. On the other hand, strength training can help by building muscle. This includes weightlifting, push-ups, sit-ups, step-ups, lunges, squats and yoga. Exercise also increases your appetite because the more energy you burn, the more you need.Make sure you eat high-carbohydrate foods (like a banana, bread, or sweet potato) before your workouts to supply you with consistent energy while exercising.
Eat high-protein foods (like an egg or meat sandwich + yogurt or milk) to replenish and build up muscle tissues after your workouts.
Dealing with lactose intolerance:
You might be wondering, how do I boost my energy intake when I’m lactose intolerant?Switch regular cow’s milk with lactose-free milk or plant-based milk like soy, almond, or oat milk which are also high in protein.
Eat cereals that can be prepared with water such as oats or millet porridge & add more energy by adding fruits, honey, or nuts.