We constantly talk and write about weight loss, but there’s also the concept of healthy weight gain. Unfortunately, many people struggle with this. Especially in young girls, eating disorders during puberty often result in below-average weight loss. Obesity isn’t healthy, but being underweight isn’t healthy either.

If you tell someone, “I want to gain weight but I can’t,” they might laugh and say how much fun it would be to eat pizza every day and gain weight. But it’s not that simple. The psychological aspect is already heavy. And these misguided comments can make things even worse.

Another thing I never understand is why we’re so concerned with people’s appearances. When we see a friend, we immediately say, “Oh, you’ve lost weight!” or “You’ve gained weight!” We never use “You look great!” as a first reaction. Since weight issues are generally a personal problem for everyone, I don’t understand the point of using it instead of a simple “hello.”

How can you gain weight healthily?

First of all, eating “fast food” with empty calories doesn’t benefit you at all because it’s not nutrition. It doesn’t offer any advantages to your body. If you have trouble gaining weight, you probably already have deficiencies in minerals and vitamins. Ideally, you should fill these gaps with real food, but in larger quantities.

If your problem is that you can’t eat even if you want to, I recommend gradually increasing the portion sizes. Eating 300 grams of meat at once might strain your stomach and you, but starting with 150 grams in the first week, increasing to 200 grams in the second week, and then to 250 grams in the third week can help you increase portion sizes. These values ​​are, of course, examples, but just as there is such a thing as stomach shrinkage, there is also stomach enlargement. You can gradually increase your stomach’s capacity.

You can always add healthy fats like avocado, olive oil, almonds, hazelnuts, walnuts, and peanuts to your meals. These are high in calories and provide your body with the fats it needs. The high calories you get come from beneficial foods.

I recommend giving up all packaged foods. There’s no need to add processed products to your already slim body. Instead of eating cereal in the morning, I suggest eating oatmeal; instead of four pastries, eat two sandwiches made with whole wheat bread.

Snacks shouldn’t be too large or filling. This way, you can eat vegetables/meat/legumes until you’re full at your main meal.

You can opt for small snacks that are high in calories, such as peanut butter or dried fruit.

Liquid-based diets generally don’t keep you as full as solid foods. Smoothies with peanut butter, yogurt, kefir, or bananas will give you good calories without making you feel too full. This way, you can still comfortably eat your main meal.

Just as losing weight doesn’t happen in two days, gaining weight doesn’t happen quickly either. You need to be patient, adapt a healthy diet to your life, and wait a while to see the results.

If you wake up the next day with a lower weight, review what you ate the day before. Something you ate or drank might be causing your weight loss. Keeping a food diary is one of the best methods for both weight loss and weight gain. It’s a great mirror reflecting your inner self.

Gaining weight is sometimes harder than losing it. Sticking to a healthy diet and gaining weight with healthy calories, not empty calories, is the best approach.

I wish everyone healthy, happy, and sugar-free days.