Struggling to Gain Weight? You’re Not Alone – Here’s the Science-Backed Solution
When it comes to health problems, weight loss usually gets the attention. But did you know that an underweight person can do as much harm as someone who is overweight? Many people struggle with gaining weight despite eating what is considered “a lot.” The real truth is that gaining weight the healthy way goes beyond just eating junk food or a bunch of calories; it needs a good mixture of nutrition, exercise, and lifestyle changes. This blog aims to discuss tried and tested methods of healthy weight gain for someone who is recovering from an illness, dealing with a very fast metabolism, or simply having difficulty building muscle.
Why is Being Underweight an Issue?
One’s immune system may weaken, energy may dip, bones may lose strength, and even fertility and hormonal balance may breach before a woman faces the other challenger of being underweight. Those who are underweight and believe they, like those who are obese, are also at greater risk of chronic illnesses should not be left unchecked.
What are the Causes of Being Underweight?
There are so many causes for a person to find it difficult to put on adequate weight:
- Fast metabolism: burning calories really fast
- Genetics: slim by nature
- Poor appetite: not eating much due to stress or sickness
- Medical-related conditions: thyroid, diabetes, digestive
- Nutrient deficiencies: like not enough protein, vitamins, or minerals
- Psychogenic factors: stress, depression, or eating disorders.
Assessing the basic cause is the first step in implementing a suitable weight-gain plan.
Related post: The Number 1 Most Underrated High-Fiber Breakfast
Tips to Gain Weight Fast (The Healthy Way)
- Eat More Often
Try for 5-6 moderate-sized meals a day rather than 2-3 big ones.This way one receives a more or less continuous supply of calories and nutrients.
- Eat Nutrient-Dense Foods
Whole foods such as:
- Proteins: chicken, fish, eggs, beans, lentils
- Healthy fats: nuts, avocado, olive oil, seeds
- Carbohydrates: whole grains, potatoes, oats, rice
- Dairy: milk, yogurt, cheese
- Add Calories-Giving Snacks
Snacking on nuts, peanut butter, protein bars, smoothies, dried fruits is the best way to maintain your weight.
- Every Meal Should Contain Protein
It acts to build muscle mass rather than fat. Keep lean meat, pulses, and dairy in your diet.
- Strength Training
Addstrenght training has proven beneficial alongside nutrition. Physiotherapists and trainers agree strength training will ensure that gains in weight are healthy muscle rather than fat.
- Stay Hydrated – But Smartly
Never fill up on water or sugary drinks before meals. Instead, milkshakes or smooth shakes help with calorie increase.
- Track Your Progress
Keep an eye on what you eat, how you work out, and how your weight changes. Slow and steady changes are healthier and stay longer.
How Physio Resource can Help You Gain Healthy Weight?
At Physio Resource, we offer personalized plans for patients to gain weight healthily and sustainably. Services include:
- Diet & Nutrition Cosultation: Custom meal plans by expert dietitians according to the needs of one’s body.
- Physiotherapy & Strength Training: Exercises to build muscle and sit upright.
- Psychology/Behavior Therapy: For patients having issues with stress, anxiety, or eating disorders that affect gaining weight.
Our multidisciplinary approach aims at helping you gain weight while allowing your mind and body to grow strong.
Meet the Author: Dr. Zara Yameen
The brain behind the blog is that of Dr. Zara Yameen, who is a highly competent Consultant Dietitian with more than 5 years of experience. Dr. Yameen holds an MPhil in Human Nutrition & Dietetics (HND) and a DDNS certification. She is regarded as an expert in clinical nutrition, weight management, and therapeutic diet planning along with a great deal of respect for her patient-centered approach and her evidence-based techniques in dieting that provide long-term results.
Begin Healthy Weight Gain- Schedule your appointment now!
You’ve been fighting the underweight battle long enough. It’s time you act upon it. At Physio Resource Lahore, we combine the best physiotherapy practices with the the best diet and nutrition services & psychologist support to help you gain weight fast-safe and effectively.
📍Located in Lahore – Providing Physiotherapy, Diet and Nutrition, and Psychology services under one roof. Now book your consultation, and let our experts design a plan that just might work for you.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
Written by: Dr. Zara Yameen (Consultant Dietitian, MPhil (HND), DDNS)
