Weight Loss Programs
Many people suffer from overweight or obesity, and there are many people who suffer from an adverse problem, which is thinness
Causes of thinness Weight Loss Programs
There are many reasons not to gain weight, including:
Family genetics: Some people have a normal BMI due to the physical properties present in their families
High metabolic rate: If the metabolic rate is high, a person may not gain significant weight even when eating high-calorie foods
Exercise: Exercise that makes the body lose fat and weight instead of exercises that help increase muscle mass, there are many exercises that help build muscle and gain weight
Lifestyle: Lack of food intake is one of the reasons why a person does not gain weight. For the body to gain weight it must exceed the calories needed to gain weight, and every body needs different calories, so you must eat appropriate quantities of food and choose healthy food
Organic diseases: Many diseases interfere with weight gain or loss and are more related to weight loss, because they may cause nausea, vomiting, diarrhea, and lack of appetite, such as
Diabetes: There are two types of diabetes, usually the first type is diagnosed in childhood but it can also be diagnosed at a later age, which is caused by insulin deficiency in the body, while the second type is known as insulin resistance and usually occurs in adulthood, and insulin regulates the amount of glucose In the body, therefore weight and appetite are often the first visible symptoms because glucose is the main energy source in the body, and both types can lead to weight loss.
Hyperthyroidism: The thyroid gland affects the metabolism through the hormones it produces, as the production of a lot of thyroid hormone speeds up the metabolism and calories burned, and the appetite often increases, but eating a lot of food does not affect the weight in this case.
Digestive problems: The occurrence of intestinal problems means that the body does not fully absorb the food intake, a person may suffer from malnutrition and will not be able to gain weight, and this type of disease is known as malabsorption syndrome, and some common forms of this type of disease are syndrome Irritable bowel syndrome, Crohn’s disease and ulcers. Symptoms include blood in the stool, abnormal bowel movements, fatigue, abdominal pain, gases, and weight loss.
Psychological factors such as depression, anxiety, obsessive-compulsive disorder and eating disorders include
Nervousing: it is a condition that leads to devouring large quantities of excessive food, in addition to compensatory actions that prevent the accumulation of calories such as vomiting.
Anorexia: It is a psychological disorder in which the fear of being overweight increases, despite the weight loss, which prevents the person who has it from eating food and strikes him for fear of being overweight.
Tips to gain weight in healthy ways
Combining high calorie intake and proper exercise are the two most important factors, yet there are many other strategies to gain weight and include
Not drinking water before meals because it may fill the stomach and make it difficult to get enough calories.
Eat more than once during the day, and increase an extra meal or snack between main meals as much as possible.
Drinking whole milk to quench thirst is a simple way to get more protein and high-quality calories.
Use weight gain supplements, because they are high in protein, carbohydrates and calories.
Use large plates because small plates automatically cause people to eat small amounts of food.
Add cream to the coffee, to add more calories.
Adequate sleep is very important for muscle growth.
If there is a mixture of foods in the dish, it is best to eat calorie-rich and protein-rich foods first and then eat vegetables.
Quitting smoking causes weight gain.
Food that helps in gaining Weight Loss Programs
Foods rich in nutrients can help a person gain weight safely and effectively, among these foods
Milk: Milk provides a mixture of fats, carbohydrates and proteins, as well as a source of vitamins and nutrients, including calcium, and the protein content available in milk makes it a good choice for people trying to build muscle.
Protein supplementation: helps a person gain weight easily and efficiently, and is more effective in building muscle if drunk after a short period of exercise.
Rice: a good source of carbohydrates that contribute to weight gain.
Red meat: Contains leucine, an amino acid that the body uses to build protein, creatine, and nutrients that play an important role in increasing muscle mass, which helps in weight gain.
Whole grain bread: This bread contains complex carbohydrates, which can help you gain weight.
Carbohydrates: improve muscle growth and weight gain because they increase the num
ber of calories, and foods rich in carbohydrates include potatoes, corn grains, beans, squash, oats and legumes.
Salmon: Contains many nutrients including omega-3 and protein.
Dried fruits: rich in nutrients and calories, for example a quarter cup of dried cranberries contains 130 calories, and dried fruits can be pineapple, cherry, and apple.
Avocado: Rich in calories and fat, as well as some vitamins and minerals.
Dark Chocolate: Rich in fat and high in calories, it also contains antioxidants.
Fats and oils: unsaturated oils such as olive oil and avocado, increase calories and healthy unsaturated fats, as a tablespoon of olive oil contains approximately 1,200 calories.
Nuts: Eating nuts regularly can help you gain weight safely.