Is your body mass index below 18.5? Skinny, you want to gain a few pounds to fill you up? Too excessive thinness can be the cause of discomfort and lead to health problems. What should I do to grow taller? We tell you all about the possible causes of thinness. Also follow our advice to gain weight and no longer be too thin. Grow intelligently and sustainably!
thinness, possible causes
People have always been very thin. We then speak of constitutional thinness. Generally, similar cases are found in the family.
Excessive thinness can also result from weight loss, whether voluntary or not. Eating disorders such as anorexia nervosa or bulimia lead to significant weight loss.
Other people have become skinny after too strict a diet. This may have been followed for health reasons such as diabetes or high blood pressure.
Emotional shocks or very significant stress are also possible causes of excessive weight loss.
Finally, some diseases cause weight loss despite a normal meal in terms of calories. Among the pathologies recognized for this specificity, let us mention celiac disease, Crohn’s disease, cancers or infectious diseases.
If you notice a significant weight loss, it is recommended to discuss it with your doctor.
How to gain weight?
You want to gain weight because you think your BMI is insufficient. The first thing to do is to ensure that your diet is well balanced.
Evaluate the number of kilos to gain
How many kilos do you want to gain to be well in your body? Set an achievable goal to motivate yourself. You will increase your calorie intake accordingly (for example, by 400 kilocalories per day).
From the start, realize that getting bigger takes time. Your body has to get used to it.
Balance your meals
Per day, you must consume 3 dairy products, 5 vegetables or fruits as well as meat or fish. Also eat legumes at least once a day, as well as starches and bread. Drink at least 1.5 liters of drink.
Above all, do not rush on fast food food. Forget the burgers, the fries and all the sweets. Certainly, these foods will make you fat, but it is essential to balance your meals. On the menu, proteins, carbohydrates and starchy foods!
On the other hand, by eating too many sugars, you risk health problems (diabetes, for example).
Multiply the snacks
If you have a bird’s appetite, multiply the meals during the day. Give yourself a snack in the morning and during the afternoon. Think of a cheese sandwich, biscuits soaked in a glass of milk or dried fruits such as almonds, walnuts, grapes… Split up to 5 or 6 meals a day.
Prioritize certain foods
Some foods are higher in calories than others. Among the products with a high caloric index, trust peanut butter, red meat or cheese. In the fruit and vegetable section, favor avocado, banana and dried fruit.
On the other hand, avoid the apple which acts as an appetite suppressant as well as the green salad, low in calories, or raw vegetables in general.
Enrich your dishes
If you eat little, add powdered milk, grated cheese or egg yolk to your preparations. For example, enrich your purees or soups with melted cheese or fresh cream. Also decorate your dishes with sauce. In the same way, sprinkle your dishes with aromatic herbs or spices. It will give you an appetite and a nice presentation can help you eat…
Finally, preferably choose whole milk rather than semi-skimmed or skimmed.
If you are addicted to tobacco, alcohol or coffee, it’s time to limit your consumption. These are appetite suppressants. Also avoid drinks such as tea or soda.
By exercising, you will gain muscle rather than fat. Promote work with dumbbells or gym equipment. Fitness and yoga are also recommended. On the other hand, avoid endurance sports such as cycling, swimming or running which cause weight loss.
Note, to gain pounds instead of losing them, always adjust your calorie intake according to the sport you practice.
To whet your appetite, engage in physical activity such as walking or yoga.
Another tip, treat yourself by cooking what you like. Vary your menu compositions as much as possible to stimulate your appetite.
Also consider having lunch outside your home, with friends or in a restaurant. A pretty table can make you want to eat!
Sleep! A good night’s sleep will allow your body to properly assimilate food.
To reduce your stress, harmful to weight gain, think about meditation or sophrology.
Also read: How to gain weight in a week?
Constitutional Leanness, how to grow
Have you been very thin since childhood? To hope to gain weight, it will be necessary to be patient. Difficult, indeed, to fight against nature. Be persistent. Your efforts to gain weight will pay off, provided you never falter.
To put the odds on your side, consult a dietitian or nutritionist. These specialists not only help people who want to lose weight. They will prepare with you balanced and high-calorie meals.
And if ever the idea of gaining weight scares you, remove your blockage with the help of a psychotherapist.
Also Read: How To Gain Weight Fast?