Consuming calorie-dense, healthful foods can help you gain weight. It’s also critical to comprehend the cause of your underweight. There are two ways to characterise being underweight. It may refer to low weight for height, which is characterised by a body mass index (BMI) below 18.5. It might also be a weight that is 15–20% less than what is normal for that person’s age.
Here are few tips to gain weight:
1. Consuming food 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.
2. 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.
3. Top 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.
4. Drink 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.
5. Watch out your drink
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.