Most people view a skinny body as a sign of attractiveness and good health. However, thin people face their own challenges and health issues. Underweight people have a body mass index lower than 18.5 and they are prone to disorders such as low immunity, osteoporosis and infertility. It can be a challenge for some thin people to gain weight. However, by making some changes in diet and exercise routines, healthy weight gain is possible.
Tips for Weight Gain
The key to healthy weight gain is an increase in the number of calories you consume, while avoiding unhealthy foods and empty calories. Instead of three large meals, consume five or six smaller meals at regular intervals throughout the day. This enables you to eat more food over the course of the day and is especially helpful if you have a small appetite. Avoid drinking beverages during your meals, because they fill you up faster and you cannot consume as much food. Add some nutritious sweet foods such as pies, muffins and cereal bars to your diet.
Choosing High-Calorie Foods
As part of a healthy meal plan, eat a variety of healthy foods such as low-fat dairy, whole grains, fruits, vegetables, lean meats and nuts. Incorporate healthy high-calorie foods such as nuts, cheese and dried fruits in your snacks. Instead of eating a plain muffin or piece of toast, spread some peanut butter or almond butter on it. Increase the calorie content of different foods such as soups and vegetable or meat casseroles by adding milk powder or cheese. Add olive oil, nuts, cheese, avocados and olives to salads or sandwiches to increase your intake of healthy fats. Make oatmeal or cereal with milk and add milk powder, honey, dried fruits or nuts before eating.
Healthy Drinks
Restrict your intake of low-calorie drinks such as unsweetened tea, coffee or diet soda. Instead, increase your intake of calories and nutrients by making smoothies or milkshakes with fruit, fruit juice, yogurt and milk. You can add some ground flaxseed, powdered nuts, peanut butter or almond butter to your smoothies to experiment with the taste as well. All these additions are sources of fiber and heart-healthy fats.
Exercise for Weight Gain
Exercise can be beneficial for weight gain, because it increases your muscle mass and improves your appetite. Steer clear of expensive supplements and powders that promise quick weight gain. Avoid unhealthy calories from candies, fried foods and sweet drinks because they are not beneficial to the development of your muscles and bones.
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