Thin is not always In!!!!!

Thin is not always In!!!!!

A large number of my patients complain of being underweight. The plump ones always envy the lean and vice versa. It is assumed that it is easy to gain weight than lose weight but I totally disagree.

There’s no question that there are a lot of health risks associated in overweight people but its the same for the underweight too.

Health problems can include fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.

If you’re thin and your weight has fallen below your usual adult weight, it could indicate a problem as many drugs, diseases, depressive disorders can aggrevate the condition.

There are few who are very thin due to their genetic makeup and these find it very tough to gain muscle and spend time dreaming to get muscular. But these people do have an ability to gain lean muscle and get healthy and that is what I encourage them to do.

Weight gain strategies

1. Eat 3 meals a day plus snacks. Make sure you are eating 3 regular meals a day plus at least 2 snacks — one mid morning and one mid afternoon. A bedtime snack is also an option for some.

Good snack choices:

Dried fruit like dates and nuts like almonds and walnuts
Yogurt and fruit
Low fat wlole grain muffin and unsweetened fruit juice
Energy bars and unsweetened fruit juice
Toast and peanut butter with a glass of milk

2. Add extra calories where you can. Have juice or milk with meals and snacks instead of water; use peanut butter on toast; add raisins or other dried fruit to breakfast cereal; add nuts and seeds to salads.

3. Select more calorie dense foods.

For example:

Juice: cranberry, grape, pineapple and apricot vs. apple, orange, grapefruit
Breakfast cereal: low fat granola, muesli, oatmeal
Soups: lentil soup, bean soups, minestrone soups, barley soups
Vegetables: peas, corn, carrots have more calories

4. Include regular exercise. This will help more of the extra calories be stored as muscle, rather than body fat. Strength training with weights will also help promote muscle growth and weight gain.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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