By: Liliya Vafina, Nutritionist
Today, when food is so easily available and affordable, we, as a society, place much more emphasis on losing weight. Obesity and overweight problem definitely overshadows the fact that some people are struggling to gain weight. We are all familiar with health risk factors associated with being overweight, but not many of us know that being too thin may also increase a person’s risk of heart failure, cancer, osteoporosis, hip fractures in women and increased chance of erectile dysfunction in men.
There are various causes for being underweight, from eating disorders to chronic diseases, to old age. All of these causes require individual care and treatment… But if you are a naturally thin person wishing to gain some weight and be a little stronger, this is your lucky day 
read on!
The first and main thing to remember is that science works the same way regardless of your body weight. Remember the energy balance concept? You gain weight if you consistently consume more calories than your body burns. Pe-ri-od.
So, what not to do if you are trying to gain weight?
Eating fried, greasy, nutrient void junk foods to gain weight is NOT a good idea. I keep hearing complaints like “I eat doughnuts for breakfast and I still can’t gain weight” or “I always order French fries with my meals in restaurants to add calories”. Don’t! These foods tend to contain unhealthy trans fats and saturated fats, that are a concern to your health regardless of your weight. Moreover, such unhealthy foods tend to be devoid of nutrients, what is called “empty calories” with little vitamins and minerals. If you body doesn’t get vitamins and minerals it needs, the result is a whole array of symptoms, from skin and hair concerns, to immune and nervous system dysfunctions.
What to do then?
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Increase consumption of healthy calories which will result in weight gain. Incorporate healthy fats, including essential fatty acids such as omega-3, found in oily fish, nuts and flax. Include healthy protein with your every meal. Good sources are lean meat, chicken, fish, egg whites, nuts, seeds and legumes. Really embrace healthy carbohydrates such as whole grains, fruits and vegetables.
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Eat several balanced small meals throughout your day. YOU being skinny, my guess is you don’t like eating much at one sitting. So, spread your calories throughout your day and have healthy calorie dense snacks ready. Try nuts and fruit mixes, peanut butter toasts, protein shakes. Choose healthy sides such as baked potatoes, whole grain pasta, brown or wild rice.
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Do resistance training to gain muscle mass. Weight lifting is a great way to gain some lean body mass and some bulk. Do not go crazy on cardio exercise such as running and biking. These are great for fat loss and can actually cause you to lose more weight.
And remember, gaining weight requires just as much dedication and planning as losing weight. Prepare your shopping lists carefully and plan your meals in advance, always pack your snacks and never go hungry. Good plan is a proven way to ensure your success.
Have more questions or need help with your nutrition plan? I’d love to hear from you at liliya@myhappyme.com
Never thought I would be saying this, but… happy gaining to some of you!
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