The other side of being skinny

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.