some women, the goal in weight management is putting on pounds.
If you feel that you are “too skinny,” or if your healthcare
provider tells you that you’re severely underweight, you
might need to focus your diet on gaining weight. Putting on weight
is difficult to do right—it’s still important to keep
a healthy, balanced diet and to avoid overloading on fats and cholesterol,
which can be bad for your health and increase your risk for diseases.
For some women, the idea of putting on weight may be difficult
to get used to—especially women who are underweight due to
disorder. Your healthcare provider should guide you through
a weight gain-focused nutrition program to ensure that you remain
If you want to eat to gain weight, the first thing you’ll
need to remember is to eat more. The very next thing to remember
is to eat a balanced diet. That means getting enough food from
each of the major groups—whole grains, fruits, vegetables,
dairy and a little bit from fats and oils. Unlike women eating
to lose weight, or even women eating to maintain weight, if you
want to gain weight, you should include fats in your diet. Be sure
not to let your fat intake get out of hand, and eat the good fats
you get from nuts, avocados and olive oils. Include snacks between
all three meals in order to gain weight. By weightlifting and concentrating
on working out your muscles as part of your exercise routine, you’ll
help gain muscle mass, which is healthier than fat mass. Make sure
you work out all of your major muscle groups, including the upper
and lower body. Weight training is also a great way to help prevent
osteoporosis later on in your life.
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