How to gain weight when being too thin
Dec 30, 2024
Source: Cainiu Health
Dr. Shen Yonghua
Introduction
In general, being underweight can be improved by increasing caloric intake, eating smaller meals more frequently, maintaining balanced nutrition, engaging in strength training, and keeping a positive mood. It is also important to ensure adequate sleep in daily life; seven to nine hours of sleep per day is recommended. Sufficient sleep helps regulate appetite and hormone levels, thus having a positive effect on gaining weight.
Generally speaking, being too thin can be improved by increasing caloric intake, eating smaller meals more frequently, maintaining balanced nutrition, engaging in strength training, and keeping a pleasant mood. Detailed explanations are as follows:
1. Increase Caloric Intake
Choose foods that are high in calories, protein, and healthy fats, such as meat, fish, eggs, dairy products, legumes, and their derivatives. Additionally, increase carbohydrate intake moderately, such as rice, oats, and corn, which are rich in carbohydrates, to provide sufficient energy.
2. Eat Smaller Meals More Frequently
Individuals who are underweight may have weaker gastrointestinal function. Consuming excessive food at once may be difficult to absorb and could burden the digestive system. Therefore, it is recommended to eat smaller meals more frequently, increasing the number of meals per day while consuming an appropriate amount of food each time to enhance nutrient absorption and utilization.
3. Maintain Balanced Nutrition
During the weight-gain process, it's important not only to focus on caloric intake but also to ensure nutritional balance. Consume more foods rich in vitamins and minerals, such as fresh fruits and vegetables, to promote overall health and enhance weight gain results.
4. Engage in Strength Training
Strength training helps increase muscle mass and boost the basal metabolic rate, thereby aiding in weight gain. You can use equipment such as dumbbells and barbells for workouts, or perform bodyweight exercises like push-ups and squats.
5. Maintain a Pleasant Mood
Long-term mental stress and tension may lead to loss of appetite and indigestion, which are unfavorable for gaining weight. Therefore, maintaining a pleasant mood, socializing more, listening to music, and other relaxing activities can help prevent excessive anxiety and depression.
In daily life, ensure adequate sleep and aim for 7–9 hours of sleep per day. This helps regulate appetite and hormone levels and has a positive effect on gaining weight.
