It’s common that most people want to lose weight in the new year, however there are some people trying to do the opposite by wanting to gain weight in the new year. There are many reasons why someone is trying to gain weight, but in this post we are going to focus on the recommendations for someone who is underweight.
Underweight
Figure out your BMI (Body Mass Index). If your BMI is less than 18.5 you’re underweight, and you should talk with your doctor about what your weight should be and how you can safely reach your goals.
Eat More Often. If you eat five or six smaller meals a day instead of three big ones, you may be able to get more calories in, and that can help you gain weight
Drink Your Calories. Instead of beverages like diet sodas, coffee, and tea, reach for milk, juice, or a smoothie with full-fat dairy and fresh fruit or vegetables. This will give you calories and nutrients that other beverages don’t have.
Stay Away from Junk Food. “Empty” calories with added salt, sugar, and unhealthy fats can be bad for you, no matter what you weigh. Fruit, dairy, meat, beans, and certain vegetables can help you gain weight in a more healthy way.
Keep Track. A food journal can show you areas you might need to work on and help your dietitian make sure you’re getting the right nutrients.
Exercise To Build Muscle.This includes yoga, push-ups, pull-ups, weight training, and other activities that can help you add weight. Talk to your doctor about the best way to exercise for weight gain, especially if you have health conditions that make it hard for you.
Overall, it’s important to first consult with your doctor and follow their recommendations on gaining weight in a healthy way. Next, it’s important to chose the right healthy foods. Not all fruits and vegetables are low in calories, therefore try to find more dense fruits like mangoes or starchy vegetables like corn. Fatty fish is also good, like salmon. Lastly, make sure to incorporate exercise into your routine. Building muscle will also help you gain weight by turning fat into muscle.
-Olivia Callan
Health Fitness Specialist