About two-thirds of the American population is overweight or obese, but there’s also a subset of the population who are underweight and that’s also a problem. Intentional weight change, whether losing or gaining isn’t easy. Over some time, your body will develop some sort of “set point” for weight and that can be very difficult to change.
Whether you are underweight because of a health condition or a speedy metabolism, or you want to build muscle weight, strategies for healthy weight gain are mostly the same. We are giving you some tips to help you gain weight.
Eat more constantly
When you are underweight, you may get full more quickly. It is better to eat five to six smaller meals during the day instead of two or three larger meals. Carefully choose nutrient-rich foods such as whole grain bread, pasta, or cereals as a part of your overall diet. For example, eat fruits and vegetables, dairy products, lean protein sources, and nuts and seeds. In addition to that, try adding extra to your dishes for more calories such as cheese, scrambled eggs, soups, stews, and fat-free dried milk.
Smoothies and shakes
Avoid drinking coffee, diet soda, or other drinks that have only a few calories and a little nutritional value. Instead, drink smoothies or healthy shakes made from milk and fresh fruits. You can also sprinkle some flax seeds into your smoothie and shakes.
Watch the time when you drink
People find that drinking before meals bring up their appetite, but it is better to sip higher calories beverages along with a meal or a snack. For other people, drinking thirty minutes after a meal seems to work. Having a glass of water before every meal lowers your appetite.
Have a healthy snack
Make every bite counts, snack on nuts, cheese, peanut butter, dried fruits, or avocados. For a bedtime snack eat a peanut butter jelly sandwich or make a sandwich with avocado, vegetables, and lean meat or cheese. Use nut butter as a great dip with healthy crackers, and you will have a healthy snack. These kinds of butter can be added to smoothies, yogurts, and much more.
Have a treat from time to time
Even when you’re underweight, be mindful of the intake of sugar and fat. An occasional slice of pie with ice cream won’t be a problem. But most treats need to be healthy and provide nutrients in addition to calories. Bran muffins, yogurt, or granola bars are the best choices when it comes to treats.
Exercising, especially strength training, can help you gain weight by building up your muscles. Exercise can also stimulate your appetite and make you feel energized and boost your mood. You can find tons of muscle-building exercises online or go to your local gym and get a workout from a gym instructor. Along with the exercise, take protein supplements. Athletes and bodybuilders often use them to gain weight faster.