There could be a number of reasons why you aren't at your ideal weight. Two examples include getting well after an illness or aging-related weight loss. Athletes frequently wish to put on muscle rather than just gain weight.
If you experienced an unexpected weight loss, it is best to consult your healthcare professional. You can gain weight in a healthy way with the aid of a nutritionist or your provider. You can work together to develop a plan that meets your needs.
Overall, your strategy can consist of:
eating more often. Start eating five to six smaller meals a day gradually. To detect when you might be hungry, try to become aware of your body's signals. But even if you're not very hungry, you might still need to schedule meal times.
Selecting foods high in nutrients. Establish a pattern for eating and drinking foods and beverages that you enjoy and that are high in calories and nutrients. Consult a dietician or your healthcare professional about the recommended daily or meal intake of calories. You can also inquire as to how many servings of each food type you ought to consume.
Finish it off. To increase the caloric content of your meals, including additions like cheese in casseroles or nut butter on whole-grain toast. For an added boost of calories and protein, you can also add liquid or dried milk to your meals. Mashed potatoes and soups are a couple of examples.
Sample shakes and smoothies. Steer clear of calorie- and nutrient-dense drinks like diet Coke. But if you're eating on the run, a smoothie or shake made with a combination of high-calorie, nutrient-dense components can be helpful. You might use meal replacement drinks in your weight-gain regimen.
Watch what you drink, though, and when. Drinks have the ability to fill you up. If it applies to you, abstain from alcohol either before or during a meal. But throughout, make sure you're drinking plenty.
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