Diets, weight loss and the obesity epidemic -- these are all frequent topics of discussion in the media. In a nation struggling to slim its waistline, there are some who actually wish to put on a few pounds. Just like weight loss, weight gain requires time and patience. Quality nutrition stands at the forefront of achieving a healthy weight and keeping your body in top form.
Low Body Weight
Underweight is defined as having a body mass index, or BMI, below 18.5. There are a variety of reasons why a person may be underweight. Examples include a speedy metabolism, genetics and illness. Similar to being too heavy, there are risks associated with being too thin. Being extremely thin may lead to complications ranging from impaired immunity to low bone mass. According to the American Dietetic Association, a desirable BMI falls between 18.5 and 24.9 -- the equivalent of 115 to 154 lbs. for an individual who is 5 feet 7 inches tall.
Goals for Gaining
Calories in versus calories out is the golden rule of weight control. To add pounds, you must offset the energy equation by consuming more calories than you burn through physical activity and basic metabolic activities such as breathing. Most people require an extra 500 to 1,000 calories daily to gain 1 to 2 lbs. over a week's time. Invest in exercise to attain an attractive shape. Otherwise, weight gain will come in the form of fat. While too much exercise will negate your weight-gain efforts, some activity -- especially resistance training -- will build muscle and boost fitness.
Quality Counts
Healthy weight gain does not entail feasting on cheeseburgers and junk food. Instead, it involves incorporating nutritious, calorie-dense foods into your daily meal plan. Even the skinny cannot afford poor dietary choices. Excess sugar and fat can lead to chronic ailments such as diabetes, heart disease and cancer. The American Dietetic Association endorses a balanced diet rich in carbohydrate, moderate in fat and adequate in protein. Nutrient-rich foods from all food groups keep the body in shape from the inside out.
Strategies for Success
Consuming the calories needed for weight gain can be a daunting prospect. Simple strategies exist, however, to ease the weight-gain process. Well-spaced meals eaten every two to three hours keep energy levels high and abdominal discomfort at bay. To avoid bloating, choose energy-dense, compact foods that demand little stomach space. Steer clear of "diet" foods such as sugar-free sodas and low-fat products. Instead, opt for foods and beverages that deliver plenty of calories, vitamins and minerals. Another hint -- drink fluids 30 minutes before or after eating to save your appetite for the current meal.
Easy Additions
The American Dietetic Association lists ideas to minimize portion sizes and maximize nutrition. Condense meals by combining single ingredients into a one-dish casserole. Top your favorite snack with a sprinkle of calcium-rich cheese. Add powdered milk to soups, hot cereals and potatoes for extra protein. Select healthy fats from nuts, avocados and olive oil. High-energy, nutritious food choices will tip the scale in an upward direction while contributing to overall health.
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