We always talk, write and share information about losing weight. However, gaining weight is as challenging as losing weight. I can hear you say how, but gaining weight can be more difficult than losing weight at many times.
We calculate the ideal body weight by dividing the weight by the square of height and call this ratio Body Mass Index (BMI). The BMI of a healthy individual is in the range of 18.5-25, of course, this may differ depending on the gender and age of the person. However, people with a BMI below 18.5 are considered to be weak.
Weakness is not a healthy condition as it is thought, but a condition that can bring some discomfort. With the decrease in body resistance in weak people, the susceptibility of people to diseases also increases. If the fat content of women is below 10%, it may bring irregularities in the menstrual cycle. Vitamin and mineral deficiencies can be seen due to malnutrition. The bone and muscular system of the individual may be weak, therefore bone and muscle pain may be seen and the person may get tired quickly.
Easy Ways to Gain a Healthy Weight
Weakness can have several causes. Finding the main cause, a treatment method should be followed accordingly and nutritional advice should be given. A weak person can be an energetic, mobile person with a high level of physical activity. Here, the cause of weakness is not the illness but the high physical activity of the individual. The weak person can also be a sedentary individual because his appetite is low and he may not be able to move because he is not consuming enough nutrients. Since the number of fat cells in their body decreases, they cannot store energy and fat. Individuals with this type of weakness feel tired all the time. However, if most of the weight gained is from adipose tissue, it may cause diseases such as obesity and cardiovascular diseases, so it should be in a healthy way to lose weight.
After the necessary tests are made under the control of a physician and the presence of a disease is determined, help from a nutritionist should be sought.
So what are your recommendations for gaining weight:
-First of all, do not try to eat a large plate at once, this may overwhelm you and cool you from eating. Choose foods that are low in quantity but high in calories. We call this nutrient enrichment. E.g; You can add Rice Pudding with Walnut and Molasses, Pasta with Minced Olive Oil and Tomato Sauce, Yogurt with Linseed, Banana with Peanut Butter, Fresh Fruit Juice to your meals. -Do not open your meals too much. Make sure you have dried fruits and dried fruits with you. When you feel a slight hunger, you can consume nuts. Since they are small in quantity but high in calories, they will help with weight gain. You can also consume fruits such as dried figs and dried apricots in the same way. You can consume a large handful of walnuts, almonds, dried figs, apricots in your snacks, or you can put banana slices on peanut butter on bread and eat it. Start with the main course, not the soup. Instead of salads, prefer pots of vegetable dishes (can be minced meat, chicken). If you are going to eat salads, enrich them with raisins, walnuts, olive oil, and homemade pomegranate syrup.
-Do not consume too much liquid while eating, it will fill your stomach and suppress the feeling of hunger. You can consume it half an hour before or after meals.
The calorie needs of individuals who do sports are increasing. If you have a body that does not get hungry, exercising will make you hungry and will help you gain weight in a healthy way by increasing your muscle ratio.
If you are a very active, mobile person, remember that the more you move, the more calories you need to consume; Don't expect to be hungry.
-Finally; Preparing your dishes in an appetizing way by giving importance to the visual of your meals will help you to whet your appetite.