Gaining Weight: Videos & Practice Problems

Gaining weight for underweight individuals involves achieving a positive energy balance by consuming an additional 500 to 1,000 calories daily. Focus on low volume, high energy density foods like nuts and dried fruits, while avoiding empty calories. Behavioral modifications include eating smaller, more frequent meals to prevent discomfort. Incorporating resistance training helps build muscle, contributing to healthy weight gain. It's essential to meet all Dietary Reference Intakes (DRIs) and maintain a nutritious diet, steering clear of unhealthy fats and junk food.

Gaining Weight

Gaining weight, particularly for underweight individuals aiming to reach a healthy weight, involves a strategic approach that emphasizes healthy eating, behavioral modifications, and physical activity. It is important to recognize that being underweight can pose health risks, and gaining weight can be as challenging as losing it for many people.

To achieve healthy weight gain, individuals should focus on creating a positive energy balance, which means consuming more calories than are expended. A common recommendation is to aim for an additional 500 to 1,000 calories per day. This can be accomplished by choosing low volume, high energy density foods, which are packed with calories in smaller portions. For instance, nuts and dried fruits are excellent options, as they provide a significant calorie boost compared to their fresh counterparts. Pairing foods, such as apples with peanut butter, can also enhance calorie intake while maintaining nutritional value.

In terms of dietary fats, incorporating healthy oils can contribute to calorie density without resorting to unhealthy saturated fats. It is crucial to ensure that the additional calories come from nutritious sources rather than empty calories found in junk food, thereby meeting all Dietary Reference Intakes (DRIs) for essential nutrients.

Behavioral modifications play a key role in the weight gain process. Practicing mindful eating and opting for multiple small meals throughout the day can help avoid feelings of fullness that may deter eating. This approach allows for the inclusion of calorie-dense snacks between meals, making it easier to increase overall caloric intake without discomfort.

Physical activity, particularly resistance training, is also beneficial. While the goal is not to significantly increase calorie expenditure, building muscle mass can contribute to weight gain, as muscle is denser than fat. By focusing on both muscle and fat gain, individuals can effectively move towards a healthier weight range.

Example 1

Luisa has a Body Mass Index (BMI) of 17.5, which categorizes her as underweight. To promote healthy weight gain, it is essential to calculate an appropriate caloric intake. Given her estimated daily caloric expenditure of 1,900 calories, a recommended initial caloric intake would be to add an excess of 500 to 1,000 calories. This results in a target range of 2,400 to 2,900 calories per day for Luisa.

Once Luisa reaches her desired weight, her caloric intake should be adjusted to reflect her new body size. A larger body size correlates with an increased Basal Metabolic Rate (BMR), meaning she will require more calories to maintain her weight. Therefore, her caloric intake after weight gain should be greater than her intake prior to gaining weight. While it may not need to be as high as the initial 2,400 to 2,900 calories, it is crucial to avoid reverting to her previous caloric intake, as her BMR has increased due to her higher body mass.

In summary, a greater BMI leads to a greater BMR, which necessitates a higher caloric intake to sustain her new weight. This understanding is vital for managing weight healthily and effectively.

All of the following are generally considered appropriate measures for someone looking to gain weight, except:

• A. Eating many small meals instead of trying to eat large servings.
• B. Adding high-energy-density snacks between meals.
• C. Adding saturated fats to the diet to increase Calories.
• D. Building muscle through resistance training.

Answer: (C)

Here’s what students ask on this topic:

What are the best foods to eat for healthy weight gain?

For healthy weight gain, focus on low volume, high energy density foods. These include nuts, seeds, and nut butters, which are calorie-dense and nutritious. Dried fruits like raisins and apricots are excellent options as they pack more calories than fresh fruits. Whole grains, avocados, and healthy oils such as olive oil also contribute to calorie intake while providing essential nutrients. Pairing foods can further boost calorie content, such as adding peanut butter to apples or using full-fat dairy products. Avoid empty calories from junk food, as they lack essential nutrients. Always aim to meet your Dietary Reference Intakes (DRIs) to ensure balanced nutrition while gaining weight.

How many extra calories should I consume daily to gain weight?

To gain weight, aim for a positive energy balance by consuming an additional 500 to 1,000 calories per day. This range is often recommended to achieve gradual and healthy weight gain. For example, if your maintenance calorie requirement is 2,000 calories, you should consume between 2,500 and 3,000 calories daily. Ensure these extra calories come from nutritious sources, such as nuts, dried fruits, whole grains, and healthy fats, rather than empty calories from junk food. Tracking your intake and monitoring your progress can help you adjust your calorie goals as needed.

Why is resistance training important for gaining weight?

Resistance training is crucial for gaining weight because it helps build muscle mass, which is denser and heavier than fat. Incorporating exercises like weightlifting or bodyweight resistance exercises stimulates muscle growth, contributing to healthy weight gain. Muscle gain not only improves physical strength but also enhances overall body composition. Additionally, resistance training ensures that the extra calories consumed are utilized effectively for muscle development rather than being stored as fat. Pairing resistance training with a protein-rich diet further supports muscle repair and growth.

What are some tips for eating more calories without feeling overly full?

To eat more calories without feeling overly full, focus on consuming smaller, more frequent meals throughout the day. This approach prevents discomfort and allows you to gradually increase your calorie intake. Choose calorie-dense foods like nuts, dried fruits, and healthy oils, which pack more calories into smaller portions. Pair foods strategically, such as adding peanut butter to fruits or using full-fat dairy products. Incorporate snacks between meals, like trail mix or smoothies, to sneak in extra calories. Avoid drinking large amounts of water before meals, as it can reduce appetite. Mindful eating can also help you focus on enjoying your food and meeting your calorie goals.

What are the health risks of being underweight?

Being underweight can lead to several health risks, including weakened immunity, nutrient deficiencies, and reduced muscle mass. It may also increase the risk of osteoporosis due to insufficient bone density and cause hormonal imbalances, particularly in women, leading to irregular menstrual cycles. Underweight individuals may experience fatigue and difficulty concentrating due to inadequate energy intake. Additionally, being underweight can negatively impact mental health, contributing to feelings of anxiety or depression. Achieving a healthy weight through nutritious eating and physical activity is essential to mitigate these risks and improve overall well-being.

How can I ensure I meet my nutrient requirements while gaining weight?

To meet nutrient requirements while gaining weight, focus on consuming a balanced diet that includes all macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Incorporate nutrient-dense foods like whole grains, lean proteins, fruits, vegetables, nuts, and healthy fats. Avoid relying on empty-calorie foods like junk food, which lack essential nutrients. Use tools like food trackers to monitor your intake and ensure you meet your Dietary Reference Intakes (DRIs). Pair calorie-dense foods with nutrient-rich options, such as adding avocado to salads or using fortified products. Consulting a dietitian can also help tailor a plan to your specific needs.