Some women are blessed to be slim and thin, which makes them trend-setters in the world that believes in size zero. However, there are women who want to gain to retain their feminine features.
Exercise has become a crucial factor for maintaining good health, and it is more important to focus on the right form of exercise. Regular exercise will help a person to gain muscles, thus providing more mass to the body. There are different types of weight-lifting activities and exercises that have been designed for building muscles. These exercises can be included with the weight-gain diet along with some aerobic activities, to give you the perfect result.
Possible Reasons Why Some Women are thin
- Physical disorders or diseases can cause rapid weight loss.
- Eating disorders can lead to massive loss of body weight, which can even cause death due to inadequate nutrition.
- Lack of proper diet.
- Loss of appetite, changes in metabolism, and loss of muscle mass due to chronic pain, stress, illness, or depression.
Planning Meals to Gain Weight
- It is not necessary to have heavy meals to gain weight; what you rather need is to eat the right balance of nutrients – carbohydrates, proteins and healthy fats. Depend on monounsaturated and unsaturated fats like canola oil, olive oil, walnuts, almonds and pistachios for weight gain. Follow a certain ratio that will help you to achieve your goals. Get 60 to 70 percent carbohydrates and 10 to 15 percent protein, with some amount of healthy fats, daily.
- Studies suggest that one should eat at least 11 servings of healthy foods sourced from cereals and bread. At least 3 out of those servings should comprise of 100% whole grain products. Whole grains remain the best source of nutrients and fiber.
- Get loads of nutritious calories in your food, preferably in every single serving. For instance, add mashed potatoes to your eggs, chicken pieces to your gravies and soups, cheese to your casseroles, non-fat dried milk to shakes and soups etc.
- Indulge in plenty of starchy veggies like corn and potatoes more often. You should also get loads of nutrients for green veggies like asparagus and green beans. Healthy calories can be added to these veggies by including some almonds, shredded cheese and olive oil.
- Get plenty of fruits too. Fruits contain phytochemicals and vitamins in abundance that boosts good health. For instance, drink fruit juices instead of extra sugary drinks and sodas. It will give you plenty of calories needed, plus vitamins that sodas and other soft drinks lack. Even snacking on fresh and nutritious fruits can boost your calorie consumption.
- If you are habituated to feeling fuller too fast, you should have plenty of high-calorie foods; even a slice of healthy food can give you the feeling of a whole food – have raisins instead of grapes, nuts over corn flakes, and a slice of mango over whole mango or granola over grape nuts.
- With little bit of moderation, you will be able to add good sources of fat to your meals like avocado, nuts, fatty fishes and olives.
- Choose dark chocolate to treat yourself. Dark chocolate contains plenty of antioxidants, which other chocolates don’t.
Word of Caution
In your attempt to gain weight, try to avoid indulging in trans-fats and saturated fats. Avoid prepared meals, sausages, and hot dogs.
Limit drinking soft drinks and beverages at least an hour before as well as after your meals.
Do not add any non-nutritious drink or junk foods to your routine.