Tips for healthy weight gain

Leanness: what are the criteria?

A body mass index (BMI) of less than 18.5 is considered a sign of leanness. However, this definition can be modified. Indeed, some people with a lower BMI are simply thin in the constitution and feel good this way. However, they are more prone to osteoporosis. A BMI below 17 is even more worrisome, especially if it follows a sudden weight loss.

The causes of excessive thinness are multiple, and can be due to various conditions: hyperthyroidism, cancer, depression,… It can also be a family characteristic.

Impedance meter scales can be used to refine the evaluation by indicating the fat/lean mass ratio. Associated with muscle wasting, leanness becomes problematic. It is accompanied by fatigue, low resistance to effort, a weak immune system and other symptoms. It is the general state which is affected and the fact of gaining weight will restore the person both physically and psychically.

The solutions for healthy weight gain focus primarily on eating habits. It is important to develop muscle mass to feel fit.

Food for healthy weight gain

The general rules do not differ from the usual recommendations. A varied diet is preferred, avoiding excess fat, sugar and salt. Vegetables and fruit should not be overlooked because they do not contribute to weight gain. Some of them are high in calories: banana, cherry, nuts, avocado, peas, pulses such as chickpeas or lentils.

Eating fatty and sweet foods will at best make you feel fat (unsightly consequence). At worst, it will unbalance your cholesterol and blood sugar levels. Wholemeal foods facilitate weight gain while providing plenty of vitamins (group B3) and minerals, they are to be preferred.

It will be necessary to add to the three main meals a snack in the morning and a snack in the afternoon. It will be necessary to drink 1.5 to 2 liters per day, avoiding this before eating to preserve the appetite.

To promote muscle recovery, protein-rich foods are to be preferred. Eat meat, fish, seafood, eggs and legumes at least once a day. Add 3 to 4 dairy products, 5 portions of fruit or vegetables and bread or starchy foods to each meal. Preferably choose olive, rapeseed or nut oil.

For small snacks during the day provide bread and cheese, yogurt, and biscuits. You can also take gingerbread, oleaginous fruits (almonds, hazelnuts, nuts…), or dried fruits (apricots, bananas, cranberries…), all delicious and nourishing.

Enrich your dishes by adding cheese, cream, chopped ham.

Exercise for weight gain

Are you upset about your frail appearance? In addition to whetting your appetite, exercising will tone your bone and won’t prevent you from gaining weight. On the contrary, appropriate exercises will help you to gain weight harmoniously. Muscle mass gain is achieved through a diet rich in proteins, sufficient water intake and regular exercise. You will need to train gradually to get your body used to the effort.

Practicing resistance exercises puts pressure on the muscles, which produce new fibers. Work for all muscle groups. Fitness classes, weight training in the gym, exercises in the pool with a log of foam are to be preferred at a rate of two to three sessions per week. With these specific training sessions, you will “build” muscle. Thus, this muscular increase goes hand in hand with a weight gain. These activities should be supervised by a professional to avoid the risk of injury.

Gaining a healthy weight, while preserving your body, allows you to reconsider your life priorities by rectifying bad attitudes. With perseverance, the few kilos gained and a body with more toned curves will help you accept yourself as you are.