How? ‘Or’ What losing weight is a more frequently asked question than how to take it. However, for some people, gaining a few pounds can be essential. A body mass that is too low can indeed present major health risks. The causes of too low weight can be physical or mental: certain diseases or their treatments such as cancers and the chemotherapy, the bowel disease or liver, but also a too fast metabolism which does not allow to assimilate the ingested food. Finally, this question also concerns people with eating disorders such asanorexia or the bulimia.
If you are concerned by any of these situations, it is important to do everything possible to gain weight effectively, sustainably and intelligently.
First, you have to assess the number of kilos to take: is it a story of two or three kilos, or rather ten? Depending on your goal, increase your calorie intake by 300 to 500 kilocalories per day. Work gradually to give your body time to get used to this new diet. Weigh yourself regularly to adjust this intake according to the evolution of your weight. To support you, the best is still to consult a nutritionist: these specialists do not only advise people who want to lose weight!
Eat more, and more often to gain weight
To increase your daily calorie intake, favor foods that are high calorie index (lawyer, peanut butter, dried fruits, banana, cheeses…) and limit those who on the contrary cut hunger without bringing a lot of calories (Apple, green salad, raw vegetables …).
Several tips allow you to increase calories without greatly increasing the amount of food eaten: garnish your vegetables and starches with sauce, add fresh cream to your purees and homemade soups, and choose whole milk dairy products rather than ‘skimmed or semi-skimmed. Also remember to take snacks between the three main meals, for example dried fruits (nuts, hazelnuts, almonds, raisins …) and smoothies, which can be eaten even without a great appetite.
Remove bad fats in favor of good ones
High calorie diet does not have to rhyme with unbalanced diet. Because it is not by rushing for burgers, fries and candies that you will gain weight in a sustainable and effective way! Keep a Balanced diet which combines proteins, carbohydrates and starches.
Indulge yourself by eating everything without restricting yourself, but beware of bad habits, especially in terms of sugars : even if you are looking to gain weight, a diet that is too sweet can lead to risks of diabetes.
Whet your appetite
Nothing could be easier to eat more than to have a bigger appetite. For that, do not hesitate to practice a physical activity before the meal: walk, yoga …
For stimulate your appetite, also consider varying the composition of your menus.
If you smoke, know that stopping smoking helps you regain your appetite. One more reason for stop smoking !
To build up muscle
To gain muscle rather than fat, exercise: bodybuilding, fitness, yoga… However, avoid endurance sports (cycling, running, swimming …) which may make you lose weight. Also be sure to adjust your calorie intake according to your sporting activity so as not to lose weight.
Hydrate well
Drink up to two liters of water a day to help your body build muscle. However, avoid drinking water just before and during a meal, so as not to fill your stomach with liquid at the expense of food.
Get enough rest
To gain weight effectively, reduce sources of stress. You can learn to manage it by practicing for example the meditation or the sophrology. Get a good night’s sleep of at least eight hours to give your body time to absorb food properly.
Rest and a healthy lifestyle are indeed the key words to achieve your healthy weight.
>> To read also:
Constitutional thinness: when it is impossible to gain weight
Breast cancer: regaining your appetite during chemo
Eating, even a lot, does not necessarily make you fat
Anorexia: we can get out of it
