Overweight
Body health is affected by excessive thinness, i.e. severe weight loss, as it is affected by obesity, Excessive thinness means that the body weight is less than the healthy weight range, which is the weight that enables the body to perform its functions in a healthy and correct manner.
The Body Mass Index, or BMI for short, is one of the simplest ways to assess the weight of an adult, as it helps to know if a person is overweight, underweight, or if he has a healthy weight, and is a good measure. For a person’s weight, because it compares weight with height, as a person is considered within the healthy weight range if his BMI ranges between 18.5 and 24.9, and if it is more than 25.0, he is considered to be overweight, but if his BMI is less than 18.5 A person can be considered as suffering from thinness.
Tips for gaining weight
The process of gaining and gaining weight is the same as the process of losing weight, and perhaps more difficult if the person suffers from thinness as a result of some genetic factors, and weight gain is a somewhat slow process that may take months, but it is certainly not impossible if the person has a strong will. Here are some tips that can be followed to gain weight.
Eating more calories than the body needs
The most important thing that can be done to gain weight is to increase the number of daily calories from what the body needs,[1] and the individual’s calorie needs can be calculated by using the calorie calculator, and 300 to 500 calories can be added to the daily need to increase the equivalent 0.5 kilograms per week, You can also add 700 to 1000 calories to gain weight more quickly.
Eat protein
Protein is one of the most important nutrients for gaining weight, as protein helps build muscle, so that consuming between 1.5 to 2.2 grams of protein per kilogram of body weight contributes to muscle building and healthy weight gain, and protein-rich foods include eggs, meat, and fish , legumes, nuts, and many dairy products.
Do resistance exercises
Doing resistance exercises two to three times a week helps convert excess calories into muscles instead of fat, and these exercises have many physical and mental benefits, including:
- Improve muscle and joint strength, and maintain flexibility and balance of the body.
- Controlling weight, converting fat into muscles, and preventing sagging of the body.
- Increase bone density and strength, and reduce the risk of osteoporosis.
- Reduces the risk of developing and controlling some chronic diseases such as heart disease and diabetes.
Follow a healthy diet
It is not required to radically change the diet followed, but it is preferable to make some adjustments to it to help increase weight in a healthy way, and these modifications include, for example:
- Eat small meals even when you do not feel hungry, and here it is not intended to force you to eat, but to eat small meals throughout the day to increase the number of calories eaten.
- Eat protein-rich foods before and after exercising.
- Use an alarm to remind you to eat every two hours, for example.
- Focus on foods rich in nutrients and calories, such as meat, nutritious carbohydrates such as brown rice, and whole grains, which ensure that the body gets the most nutrients even if the person suffers from poor appetite.
Other tips
- Not drinking water before meals, to avoid a rapid feeling of fullness, which may lead to a reduction in calories intake.
- Drink whole milk, which ensures you get more protein and calories.
- Use larger plates to eat, because smaller plates automatically make people eat less.
- Sleep enough, which is important for muscle growth.
- Don’t smoke. Studies show that people who smoke tend to weigh less than people who don’t smoke.
Foods that help gain weight
It is worth noting that there is no single type of food that increases or decreases weight in a specific way, but there are some foods rich in calories and nutrients, and eating them helps increase weight in one way or another, and here comes a mention of these foods.
- Nuts: Like walnuts, almonds, and peanuts, nuts are an excellent snack, and can be added to many meals, including salads, and contain many health benefits. Nut butter made without sugar or hydrogenated oils can also be eaten.
- Rice: A cup of rice contains approximately 200 calories, and it is a good source of carbohydrates that contribute to weight gain. Rice is an excellent choice for many people because it can be combined with other meals that contain proteins and vegetables.
- Whole grain bread: Whole grain bread contains complex carbohydrates, which contribute to weight gain. It is also recommended to eat other starches such as potatoes, squash, legumes, oats, pasta, and others, as starches provide glucose in addition to calories, which is stored in the body in the form of glycogen. Research indicates that it increases energy and improves performance during exercise.
- Dried fruits: It is rich in nutrients and calories, as a quarter cup, for example, of dried berries contains 130 calories, and many people prefer to eat pineapple, cherries, or dried apples as a snack during the day.
- Avocado: Avocado is one of the fruits rich in calories and healthy fats, and it also provides many minerals and vitamins necessary for the body.
- Dark chocolate: As it is one of the foods rich in calories, healthy fats, and antioxidants, but you should pay attention to choosing chocolate that contains at least 70% cocoa.
- Eggs: It is a good source of proteins, healthy fats, and many other nutrients. It should be noted that most of these nutrients are found in the egg yolk, so it must be eaten with the white.