Although most people are trying to lose weight, many others want to gain a little here and there.
Perhaps other people envy you because you
still manage to look skinny, no matter how much junk or food you eat.
But nobody knows that you secretly wish to fill up those bones in order
to wear certain clothes without looking scrawny.
However, it is not as easy as it seems.
Nutritionist and dietician, Dr. Ruth Onyechukwu, says that trying to
gain weight when you are underweight is as hard as trying to lose weight
when you are overweight.
She notes that those who are underweight
usually have a weaker immune system, which makes them prone to
infections, surgical complications, and slower recovery times for
illness.
Onyechukwu states that those who are thin
tend to have low muscle mass, less skin composition and also
experience disruptions in their ability to regulate hormones and protect
bone health, which could result in irregular menstruation cycles in
women.
But you can increase your body mass by a
few changes in your diet and lifestyle choices.This does not mean that
you should reach for junk and fatty foods always.
Onyechukwu says there are better ways to
gain weight, such as eating foods that are rich in nutrients and
exercising everyday to build muscle mass.
Here are some healthy ways that you can gain some weight to meet your goal:
Eat more protein and carbohydrates frequently
When you are underweight, eat five to six smaller meals during the day rather than two or three large meals.
You need to be eating every two-three
hours. Also eat right before bed. Experts say a lot of our healing,
repair and regeneration takes place while we sleep. It’s like rush hour
for building muscle and lean tissue, so eating a healthy snack right
before bed ensures a fresh supply of nutrients that are available to “go
to work” inside the body.
A great option that won’t leave you
feeling stuffed might be a small bowl of salad made with 100 per cent
whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made
with extra-virgin olive oil, chopped or shredded veggies, and a lean
protein such as beans and chopped chicken breast.
Also, as part of an overall healthy diet,
choose whole-grain breads, pastas and cereals; fruits and vegetables;
low-fat dairy products; lean protein sources; and nuts and seeds.
Get proper sleep
Snooze time is essential when it comes to
gaining weight. They say the majority of muscle repair and growth of
the muscle itself is done while we sleep. This is why proper rest days
and sleep is crucial for the development of muscle mass. Trained muscles
should be given 48 to 72 hours for full recovery and you should be
aiming for eight hours of sleep per night.
Drink up!
When it comes to increasing muscle mass,
water intake is key. According to Chukwu, water is retained within the
muscle itself. So when you don’t drink enough water for the muscle mass
the size can appear to decrease. Hydration is also beneficial for
overall bodily and muscle function.
Add in calorie-dense snacks. Snack on
nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime
snack, such as a peanut butter and jelly sandwich or a wrap sandwich
with avocado, sliced vegetables, and lean meat or cheese.
Drink mixed juices (apple/berry, peach/orange/banana as opposed to one juice beverages) for a higher calorie intake.
Little alcohol
Try a small amount of alcohol (4 ounces
of wine, 6 ounces of beer, or a half-ounce of liquor with juice) before a
meal, as it could stimulate appetite. Moore warns, however, that this
recommendation must be cleared with your doctor, especially if you are
on any medication. Too much alcohol can be detrimental to health and
could lessen your resolve for eating healthy.
Exercise! Exercise! Exercise
Exercise, especially strength training,
can help you gain weight by building up your muscles. Exercise may also
stimulate your appetite.
Try squats
Squats help focus muscle development on
the largest muscle mass in our bodies, the lower extremities. When
you’re doing squats, remember to keep your feet shoulder-width apart,
toes pointed forward and torso upright. For the best results, do squats
in front of a mirror — this way you can watch the movement of your
knees.
Also, bench press promotes muscle
development in the chest, shoulders and triceps and can be done on a
bench, stability ball or with different angles and hand positions. While
doing a bench press, remember to keep your hands comfortably on the bar
and push up in a “C” shape as opposed to going up and down.
Lastly, drink your food. Liquids aren’t
as filling as solid food, so when you’re trying to gain weight, they can
add nutrition without making you feel stuffed or bloated. Good choices
include 100 per cent fruit juice, organic skim milk or milk alternatives
(such as organic soy, or hemp), and smoothies. Smoothies are ideal
because you can bolster them with all kinds of good stuff, like wheat
germ, nut butter, carrot juice, and protein powder.
Culled from The Punch.
