Weight Gain

Home
Weight Gain

Weight Gain

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Conversely, over 25 is considered overweight and over 30 is considered obese.

Being underweight can be just as unhealthy as being obese — if not more. People who are underweight are at risk of osteoporosis, infections, fertility problems and early death.

Several Things Can Cause Someone to Become Underweight:-

There are several medical conditions that can cause unhealthy weight loss, including:

  • Eating disorders: This includes anorexia nervosa, a serious mental disorder.
  • Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
  • Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it.
  • Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
  • Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
  • Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.

It’s very important to eat mostly healthy foods even when you’re trying to gain weight.

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein and without it most of those extra calories may end up as body fat.

If you’re trying to gain weight, aim for 1.5–2.2 grams of protein per kilogram of body weight. You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.

To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein.

Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.

It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

Here are more tips to gain weight:

  • Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  • Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
  • Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  • Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  • Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  • Add cream to your coffee. This is a simple way to add in more calories.
  • Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
  • Get quality sleep. Sleeping properly is very important for muscle growth.
  • Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
  • Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain

It can be very difficult for some people to gain weight.

Here at Nova Health Physiotherapy Clinic, we will evaluate the causes of your problems, develop an individually tailored treatment plan and provide one-on-one treatment to get you to achieve your goals

Book Your Appointment with Us Today  !

    • Book Your Appointment with us today!