Healthy Ways To Gain  Weight

  Healthy Ways to Gain Weight

Gaining weight can be challenging for some people, but with a few simple changes, you can gradually reach a healthy weight. Being underweight might mean you're missing out on essential vitamins and minerals, which can lead to health problems like a weak immune system and bone fractures.

   When to See a Doctor:

- If you’ve lost weight suddenly.

- If you’re losing weight without changing your diet or exercise.

- If you use food control to cope with emotions or other situations.

These could be signs of an underlying health issue.

Check if You’re Underweight:

Body Mass Index (BMI) helps you determine if you’re at a healthy weight. You’ll need your height and weight to calculate your BMI. Use the BMI healthy weight calculator to find out.                                                                                                                                                                                                                                                                                                    Tips for Gaining Weight:

   Do:

- Increase your weight gradually by adding about 300 to 500 extra calories a day.

- Eat smaller meals more often and include healthy snacks between meals.

- Add extra calories to your meals with cheese, nuts, and seeds.

- Drink high-calorie beverages, like milkshakes, between meals.

- Maintain a balanced diet with a variety of food groups, including fruits, vegetables, starchy carbs, and dairy.

- Include protein in your meals, such as beans, pulses, fish, eggs, and lean meat.

- Choose easy-to-prepare snacks like yogurt or rice pudding.

- Build muscle with strength training or yoga, which can also help improve your appetite.

  Don’t:

- Don’t rely on chocolate, cakes, or sugary drinks for gaining weight.

- Don’t fill up on drinks before meals.

   More Information:

- To add healthy calories, try recipes from Healthier Families and use the Eatwell Guide to learn about a balanced diet.

- Learn more about calories to gain weight safely.

- For muscle building and appetite improvement, try strength training or yoga. You can find free exercise videos on the NHS Fitness Studio.

 Meals at Home:

If cooking or shopping is difficult, you might qualify for home-delivered meals through your local council's social services.