Q: Good day I am 23 years old and I am under-weight. I want to gain healthy weight
A: The first guide is your Body Mass Index (BMI). If your BMI is less than 18.5, you are in the underweight category. Even at that, you still will need to talk to your doctor to find out if your weight is a symptom of a medical problem.
Generally though, to add weight in a healthy way:
Focus on calorie-dense but nutritious foods like eggs, nuts and milk. Full cream milk is definitely an option, especially if you don’t have a high cholesterol level.
Eat often…6 ‘small’ meals per day is not out of place. Some exercise before meal times is a great and healthy way to work up an appetite. Taking some fruits as appetizer before mealtimes also helps stimulate an appetite. Smoothies are also great breakfast and snack options. Dried fruits and nuts can be added to cereals, salads and even yoghurt. Try not to drink too much water before or during a meal to ensure you have enough space for the main event which is the food 😀
Remember that it only takes a little effort to pile on the weight…a second on the lips and a lifetime on the hips, aye 😀 So focus on complex carbs and lay off the sugar-filled calories and pastries (these are empty calories which create more problems than they solve) and remember that nuts should be taken by the handful, dairy should not exceed 4 glasses per day, oil should be used sparingly etc. Indeed, moderation in everything…as usual
Some exercises like weight training may also help add bulk to you in the form of muscles so that you don’t look too skinny on the legs or arms.
I hope this helps 😀