In this age of ‘skinny’ being a fashionable thing, there are still women who want to put on a healthy weight rather than look anorexic and meagre.For all the skinny girls who are trying to add inches to your waist and bust line, here are some thrilling tips that you can follow.
Visit A Nutritionist
This is very important as gaining weight should be a healthy process and one must aim to gain weight in the right proportion to your height and capacity.A nutritionist will be able to assess your body and give you the right diet plan which will help you gain the right body mass that is healthy.Stick to a balanced diet and avoid adding excess fat and oily things in your diet which will probably lead you to an unhealthy weight gain than a healthy one.
There are lots of theories about why naturally thin people have the bodies they do, from genetics to stronger satiety cues (some people can feel fuller faster, prompting them to eat less). Regardless, it’s important to note that if someone is underweight, it’s not proof-positive that they have an eating disorder.
Whatever the reason for thinness, people sometimes invalidate the health concerns of those who need to gain weight. There’s a stereotype that nobody can be naturally underweight, so naturally thin people often face some kind of discrimination. Yet underweight people are just as much at risk for health concerns as overweight and obese people. Being significantly underweight is associated with negative health effects that include lack of energy, nutritional deficiencies, a weakened immune system, osteoporosis, and, in women, loss of menstrual function and complications with pregnancy.
The Beef on Beefing Up
As with any diet or exercise plan, it’s important to consult a physician or nutritionist before adopting any weight-gain diet. A doctor can also help rule out other health issues that might be contributing to being underweight, such as thyroid problems, parasites, or disordered eating. After chatting with a doc, follow these guidelines to healthfully pack on some pounds.
1. Keep a food diary.
Chart what and when you eat every day for two weeks to learn about your eating habits and identify places to add calories. If you’re trying to change habits, this will be more of a long-term process.
2. Add it up.
Try adding an extra 200+ calories a day in the beginning,and adjust up or down depending on results.Knowing the number of calories your body burns on a daily basis while at rest, will also help you determine how much more you’ll need to consume.
3. Focus on quality, not quantity.
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Even when you’re trying to gain weight, burgers, chips, and milkshakes all day isn’t great for a body. Instead, choose nutrient-dense foods from all food groups. Good options include whole grains like whole-wheat pasta, fruits and vegetables, nuts, and lean protein.
4. Eat more frequently.
And never skip meals! It’s easy to feel full fast when you start introducing more calories into each meal. Changes in food intake might also bring on gastrointestinal issues or even acne (be sure to note any potential side effects in your diary so you can make adjustments if needed). Make things easier on your belly by spreading calorie intake out over five to six smaller meals throughout the day.
Snacks can also help keep you from getting uncomfortably full at mealtime. Choose calorie-dense options like nuts, cheese, dried fruits, yogurt with granola, avocados, and whole grain crackers with nut butters or hummus. If leaving the house for a while, pack snacks for calories on the go.
6. Eat before bed.
Consider this your permission slip for the midnight munchies. A lot of healing and regeneration happens while we sleep, so eating before bed can give your body the nutrients it needs to do the work. Nom down on a PB&J or a wrap with avocado, vegetables, and lean meat or cheese.
Instead of diet soda and other low-cal drinks, choose filling, high-calorie beverages like smoothies, healthy shakes, or liquid meal replacements. Drink fluids in between meals to add calories and to avoid filling up on beverages during meals (which might make people eat less solid food).
8. Adjust your exercise routine.
Focus more on strength training as opposed to activities that are going to spike your heart rate, Tamir says. Moderate-intensity cardio workouts are good, but nix anything that’s too strenuous since you’ll end up burning more calories, he adds. And remember to get at least 20-30 grams of protein within 45 minutes after your workout to speed recovery.
9. Set attainable goals.
And remember to be patient. Just like weight loss, weight gain is a process—and often a slow one. Gaining might take years, so don’t give up hope if you don’t pack on immediate pounds. The rate at which a person needs to gain weight depends on their health goals and current health status, and a physician or nutritionist can help establish a reasonable goal weight. Signs of reaching an ideal weight include increased energy, stabilized hunger patterns, and overall good health.
10. Dress well.
Don’t put off feeling good about your appearance. Talk nicely to yourself and choose outfits that make you feel good, no matter what you weigh.