Gaining weight for an underweight individual can be as difficult as losing weight for people who are overweight. For some people, however, gaining weight is a medical necessity to help them achieve greater health, enhancing for example the strength of their bones. It is important to approach weight gain in a healthy manner, and to gain needed pounds through gradual diet and exercise changes, reports MayoClinic.com.
Eat More Frequently
Eating more frequent meals throughout the day can help you gain weight in a healthful manner. MayoClinic.com suggests eating five to six smaller meals throughout the day to achieve this goal. Eating calorie-dense foods such as nuts and cheese for snacks will also help you gain weight in a gradual manner. Plan your meals carefully so that you are prepared to eat on a regular basis, and remember to bring snacks or meals with you if you are going out.
Beverages
Watching what you drink as well as eat can be important for gaining weight. Limit diet sodas, as well as tea and coffee, all of which are low in calories and contribute little nutrients. MayoClinic.com advises instead to drink healthful homemade beverages made with milk and fresh fruits. Drink these beverages before or after mealtime, so as to avoid feeling full when lunch or dinnertime approaches.
Nutrient and Caloric Density
While gaining weight is simply a matter of consuming more calories than you burn through exercise and normal sedentary activity, it is helpful when trying to gain weight to choose foods that are both nutrient and calorie-dense. Making sure you consume adequate amounts of whole grains, fruits, vegetables, dairy and other protein sources is essential for adding pounds in a healthful manner. Favor foods such as nuts and nut butters, cheese and avocados when looking to gain weight.
Exercise
The British Broadcasting Company's health website recommends including regular exercise even as you seek to gain weight as exercise is important for the maintenance of strong muscle and bone. Be physically active for at least 30 minutes per day, and participate in some weight training. Making sure you are not too active is also important, however, so take time to relax each day.
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