- Gain weight
- Gain weight: Tips
Tips for fast weight loss are like sand on the sea. At the same time, doctors complain about the health risks of overweight and supermarkets attract with light products. But that's just one side of the coin. There are also many people who are underweight who weigh too little. So little that they do not feel well in their bodies and in the worst case their health is at risk. Then it says: increase - but in a healthy way.
Problem case underweight
Causes for weight loss are manifold. In old age, we automatically lose weight, but chronic diseases can also be consumed by the body. Stress and diets also cause the pounds to fall. Some people can not increase despite their best efforts. Others do not realize that they are losing weight continuously - until the body strikes at some point. Because then the body is exhausted, has no substance and no energy reserves.
To draw the line between "lean" and underweight is difficult. One clue is the body mass index (BMI), which puts weight and body surface in proportion. If a value below 19 is calculated for women or under 20 for men, the weight deviates from that of the normal population. Important: That does not mean that your health is at risk.
But when symptoms are added, or when fat tissue and muscle mass make up less than one-third of body weight, there is need for action. Because it threatens deficiency symptoms, states of exhaustion and a weakening of the immune system.
Increase - but how?
If you are underweight and would like to gain weight, you should first see your doctor. This will check your current health status and will probably advise you to change your diet. Also, a targeted muscle is necessary to strengthen the body and to gain healthy. It is important to identify the cause of the underweight in order to respond appropriately.
If you are under stress, you should try to get back in gear and give yourself enough time for regular meals. If you feel that certain situations and conditions are affecting your eating habits, take notes throughout the day and pinpoint what exactly spoils your appetite. Even ambitious Diet plans can result in a morbid underweight. In all these cases, it is always advisable to ask for help from a nutritionist and / or psychologist.
People with a genetic predisposition to an active metabolism often end up with your Latin. Because no matter how hard they try, they just can not gain weight. Then it should be clarified in consultation with a doctor, whether a health hazard is to be feared. If this is the case, a nutritional plan can be helpful.
Get healthier with a nutritional plan
Increasing is not as easy as it may sound. When weight gain is targeted, it depends on the selection of food and on regular food intake, similar to losing weight. First of all, you should eat what you feel like. In most cases, the body tells itself what it is good for.
Of course, calorie-based foods are ideal to increase. The most complete are fresh fruits, steamed vegetables, fish, eggs, wholemeal and dairy products. With the latter, it may also be quiet the fatty varieties. Meat is also on the menu. Here, however, rather the low-fat variant and not more than three times a week.
Generally, the food should be varied and spread over many small dishes throughout the day. Seven to eight meals are worthwhile. Lunch can be three courses without hesitation. The main course should consist of several components, for example fish, vegetables and rice. In between, snacking is allowed: nuts, dried fruits, cheese cubes, biscuits and cream yoghurts - you should have some of them at hand.
Weight gain made easy
When cooking, small fatteners help to make the food calorie-containing. Put on oil, butter, cream and creme fraiche to stew vegetables, roast meat and refine sauces. Certain spices such as chilli, ginger and basil can be appetizing and activate the salivation.
Intoxicating and overly filling foods - including fast foods and raw vegetables - should be avoided, as they can cause abdominal pain and discomfort.