It is no secret that obesity has become a major epidemic in the United States and around the world. According to the World Health Organization, over 1.9 billion adults were overweight in 2016, and of those, more than 650 million were obese. While many people may think that obesity is simply a matter of overeating or lack of exercise, it is more complex than that. Obesity is a chronic disease caused by various factors, including genetics, lifestyle, and medical conditions.
If you are underweight or have a hard time gaining weight, you may be wondering how you can do so in a healthy way. Here are a few tips for you to gain weight healthily:
Speak with a doctor or dietitian.
If you’re looking to gain weight healthily, it’s important to speak with a doctor or dietitian. They can help you figure out the best way to add healthy calories to your diet and monitor your progress.
Some people may need to gain weight for medical reasons, such as recovering from an illness or injury. In these cases, it’s essential to work with a doctor or dietitian to make sure you’re healthily gaining weight.
If you’re not sure whether you need to gain weight, consider talking to your doctor. They can help you assess your current health and decide if gaining weight would benefit you. Consulting a doctor is important when you have an eating disorder. In these cases, you may have to visit an anorexia help center to deal with the health issue.
Choose nutrient-rich foods.
When you’re trying to gain weight, it’s essential to focus on nutrient-dense foods. These foods are packed with nutrients but relatively low in calories. Some examples of nutrient-dense foods include:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Healthy fats
There are many other nutrient-dense foods out there, so be sure to mix up your diet and include a variety of different foods.
Eat often and eat a variety of food items.
Eating often and eating a variety of food items are important for gaining weight healthily. Eating often ensures you get the nutrients your body needs to grow. Eating a variety of food items ensures that you’re getting a variety of nutrients. This helps your body grow healthily and prevents you from becoming deficient in any nutrient.
When you’re trying to gain weight, eating a balanced diet that includes plenty of protein, carbs, and healthy fats is important. Eating frequently throughout the day will help you meet your calorie goals and get the nutrients your body needs to grow.
Drink plenty of fluids, especially water.
Water is essential for the body and helps with weight gain healthily. When you’re dehydrated, your body starts to hold on to water, leading to weight gain. Drinking plenty of fluids, especially water, helps keep your body hydrated and prevents water retention.
In addition to water, you can also drink other fluids like milk, juice, and herbal teas. Just avoid sugary drinks like soda and fruit juices, which can contribute to weight gain.
Avoid sugary drinks and processed foods.
One of the most important things you can do for your health, whether you are trying to gain weight, is to avoid sugary drinks. These drinks are packed with empty calories that will do nothing but make you gain weight. They also increase your risk of developing health problems like diabetes and heart disease. Instead, drink plenty of water or unsweetened tea and coffee.
In addition to sugary drinks, you should also avoid processed foods. These foods are often high in calories and unhealthy fats, making it very difficult to control your weight. Stick to whole, unprocessed foods like fruits, vegetables, and lean proteins.
Make sure you’re getting enough vitamins and minerals.
It is important to get enough vitamins and minerals to gain weight healthily. These nutrients are essential for many bodily functions, including growth and development. If you’re not getting enough of them, you may not be able to gain weight as easily, or you may put on weight in an unhealthy way.
Some good sources of vitamins and minerals include fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. You can also get these nutrients from supplements, but it’s always best to get them from food first. Talk to your doctor or a registered dietitian before taking any supplements, especially if you have any health conditions.
Gaining weight healthily can be a challenge, but it’s possible to follow the right tips. Make sure to eat often and a variety of food items, drink plenty of fluids, avoid sugary drinks and processed foods, and get enough vitamins and minerals. If you focus on eating nutrient-rich foods, you’ll be well to healthily gain weight.