If you are one of those who say “I can’t gain weight no matter what I do”, here is a healthy weight gain guide! Today, although there is a perception that weight-related problems are usually caused by being overweight, there are many problems caused by being underweight. Before moving on to the disadvantages of being weak, “Who is classified as weak?” Let’s take a look at the answer to the question: Individuals with a body mass index below 18.5 are called thin. If you want to measure your body mass index, you can quickly calculate it by examining our article on body mass index calculation.
Remember, the ideal weight status may differ depending on the body characteristics of each person. Now let’s come to the detailed weight gain guide…
Causes of Weakness
“What should I do to gain weight?” Before answering the question, it is critical for you to find the reason why you are weak in terms of the diet lists you will follow. Experts list diseases such as nutritional disorders, hyperthyroidism, digestive system disorders, intestinal parasites, type 1 and type 2 diabetes among the possible causes of weakness. In addition to these, fear of gaining weight, loss of appetite, irregular eating, long-term hunger and excessive physical activity may be one of the reasons behind your weakness.
Negative Health Effects of Being Underweight
One of the negative effects of being thin on your health is the negative effect of being thin on growth, especially during childhood and adolescence. One of the most important problems that weakness can create is the decrease in the body’s resistance to external factors and the persistence of infections for a long time. Especially during the pandemic period, being too thin can negatively affect your health, as your body’s resistance must be high. In addition, since your subcutaneous fat layer is insufficient, your tolerance for cold may decrease considerably.
Ways to Gain Healthy Weight
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After talking about the causes and health effects of being underweight, let’s talk about “How can I gain weight?” to the answer to the question. When considering ways to gain weight, the first recommendation of experts is healthy eating and personalized weight gain diets. Remember, we all have different bodies. For this reason, what you do to gain weight may not have the same effect on everyone. Before applying the weight gain methods we have compiled for you, consult a specialist doctor and dietitian. Let’s take a look at our list of weight loss methods we have prepared!
Start your day with a balanced and healthy breakfast
Experts say that breakfast is the most important meal of the day. Not to skip breakfast and to eat a balanced diet, including from each food group, “How to gain weight?” is one of the answers to the question. In this process, it plays a critical role in gaining the habit of consuming protein, carbohydrates and fat in a balanced way, not only at breakfast, but in all your meals.
Increase your protein consumption
“What to eat to gain weight?” We hear you ask. The first suggestion of experts on this subject is usually to increase protein consumption. Especially under the control of a specialist, you should make sure that your daily protein requirement is met. Protein plays an important role in increasing both your fat mass and your muscle mass. By adding cheese, milk and desserts made from milk to your meals, you can enrich your protein sources as well as providing calcium intake.
Take in more calories than you burn
If you often ask yourself what is the way to gain weight, know that the answer actually lies in a simple math calculation. That is, if you take in more calories than you burn, you can gain weight. You can determine the amount of calories you burn and take daily with a dietitian. You can consume healthy foods and gain weight in a balanced way through the diet list prepared by your dietitian.
Do not skip meals and pay attention to your snacks
Weight gain is a process that requires both patience and time. In this process, it is necessary not to skip meals and to eat regularly with snacks. Since you need to increase your stomach volume gradually, increasing your daily total food intake with small portions during the day is one of the sine qua non of the weight gain process.
Add dried fruits and nuts to your meals
Add dried fruits and nuts such as almonds, hazelnuts, peanuts and walnuts, which are high in calories and protein, to your snacks. At the same time, it is possible to make a difference in your snacks with hazelnuts and peanut butters and fresh fruits that you can prepare at home.