Gaining weight - a real issue

Filed in archive Diet and Nutrition on May 1, 2007

I know that most of us are oriented towards losing access baggage, but recently a friend of mine, who has been a model for some years now, asked me if I know how she could gain weight, because she was sick and tired of people calling her names and never fitting into 'proper' clothes.

It seems that both sides of the scale have the same problem: not feeling good in their body, difficulties buying clothes which fit and above all, not knowing what to do exactly. So, here are some tips for those who want to gain weight:

1. Although it sounds obvious, you should eat more calories than you spend if you want to gain weight. I am stating this because most underweight people say they eat all the time and 'nothing sticks on'. As this is almost impossible in biological terms, you must be eating too little if you're not putting on. Try writing down what exactly you ate each day, and you'll know for sure.

2. How much calories should you eat anyway? Surf to the Calorie Calculator and check out how much calories you need, and add 500 calories to that number. This will (hopefully) start you on the road to a happy weigh gain. Remember that it takes time to put weight on, so don't expect miracles.

3. What to eat? 'Empty calorie' foods are not the best choice. Even though most people gain weight if they stuff with chips, sodas, chocolate bars, donuts, hamburgers and other junk foods, you must consider health to be your priority, and since you are underweight you might also be in risk of poor health and health problems. So, choose nutrient dense foods, which contain a lot of vitamins, fiber and minerals. A great source for finding out nutrient dense healthy foods is WHFoods website, where you will find the best food choices, their ingredients and exact amount of calories they have, which will be of great help when planning your meals.

4. Should you stop moving at all to keep every single calorie? No, don't be silly. As you should know, muscles weigh more than fat, so you are advised to work out, exercise and enjoy sports. This will not only help your body to become healthier, but your whole look will also 'fill up' - the attractive way. So, why not try out that belly dancing class, join your friends at pilates or simply take a walk? Just remember to add more calories to your diet if you increase your activity levels.

5. How on Earth am I going to eat it all? If you are scared of the amount of food you should eat, or do not have any appetite, try dividing your food in as many smaller meals as you can manage. Or simply choose 'calorie and nutrient dense' foods, such as olives, bananas, peanuts, salmon, beans, raisins, eggs, yogurt, lamb and rice. Enjoy whole-wheat pasta, bread, potatoes, fruit pies and cheese, drink fruit juices and drink milk. Also, take snacks with you wherever you go, and - eat them.