How to gain weight

By Gladys Halima

Most people are desperately trying to lose weight. On the other end of the scale, although few, there are those feeding literally on all manner of junk in hopes of gaining a kilogramme or two.

Trying to gain or maintain a healthy weight can be challenging.

Some of the reasons why people want to gain weight include health issues, lack of appetite, sports, building muscle, or merely trying to overcome skinny genes.

If you are comfortable with your weight — able to function and exercise, not weak, no complications, weighing a little less than your ideal body weight is not a problem.

However, if you want to gain extra weight, do it the healthy way.

Calories count, but so do nutrients: Ensure to eat healthy foods to gain weight. Weight gain requires not only eating calorie-rich, but also nutrient-rich foods.

The goal is to choose foods that are packed with vitamins, minerals, nutrients and calories.

Always start with nutritious foods and then wherever you can, enrich the foods with additional ingredients like yoghurt, fruits, nuts, and healthy fats, as part of your snack.

Eat often: Regardless of why you want to gain weight, eating meals or substantial snacks more often is the way to pack more calories.

Try eating six times a day, with each meal or at least three quarters containing protein, starch, vegetables and fat.

Eating this way will make you gain an average of half a pound or two in a week.

Gaining muscle mass: Athletes who want to bulk up need to add sufficient calories and protein along with proper strength-training to add weight in the right places.  They need to eat protein-rich snacks such as energy bars, low-fat chocolate milk or protein shake immediately after weight training. This gives muscles the necessary post-workout fuel. Just before bedtime they should eat a high calorie snack.