You’ve Been Told to Gain Wait? Now What?
Your first step should not be toward the pint of ice cream collecting crystals in your freezer. If you’re underweight, it’s important you get to a healthy place the healthy way; that means indulging in good-for-you fats, eating often and more. Here’s how to gain weight the right way and still live the life you love.
Get the Full Scoop
Before leaving the doctor’s office get all the information you need to proceed successfully. Ask for recommendations, the total amount of weight you need to gain and schedule a 2-week check back to make sure you’re on track and not going overboard. Don’t be afraid to ask questions and voice concerns; now is the time to do it.
Gain Muscle Mass
Put on weight, not in fat, but in muscle. Not only will this help the scale tip in your favor, but an uptick in strength training will rev your metabolism and make you want to much more often. In this case, it’s important to focus on eating more protein-heavy meals and snacks; these will help your workouts be most effective because protein is critical in building and reviving tired and torn muscles.
The key to putting on weight is packing more calories into your already jam-packed day. The best way to do that is to eat more often; think: breakfast, snack, lunch, snack, dinner. But don’t indulge in unhealthy, high calorie items at every meal.
You can increase caloric intake with a morning snack of banana and peanut butter and an afternoon snack of whole grain crackers and hummus. “Eat often and choose wisely, and you can expect to gain an average of half a pound to 1 pound per week,” according to WebMD.com.
Just 200 calories a day can make a difference in the beginning. Instead of upping the ante to an unhealthy proportion, start slow and see how your body changes in the weeks that follow.
It will take time to hit the healthy weight your doctor has asked you to reach. Implement a program, whether it be diet, exercise or a combination of the two and give yourself at least a month to see note-worthy results.
Choose Foods Wisely
Certain foods, while healthy, provide more calories per bite than others. Some foods to add to your grocery list are low-fat dairy, lean animal fats, high calorie juices and high calorie condiments. However, still be wise in choosing how much of these high-fat, high-calorie items you eat. It’s still best to munch on them in moderation, perhaps one or two days a week.