Struggling to Gain Weight: Nutritional Tips for Healthy Weight Management

Weight gain

I would like to ask, I have always struggled to gain weight, and I try various methods to put on some pounds, but no matter how much I eat, I can't seem to gain weight.
My height is 162 cm, and my weight fluctuates between 37 to 45 kg.
Sometimes it goes up, sometimes it goes down.
I have considered buying meal replacement products, but they are too expensive for me.
Dr.
Tsai, would it be faster for someone like me to use meal replacements? I cannot afford to lose any more weight.
P.S.
I have a history of gastrointestinal issues.

DaiDai, 20~29 year old female. Ask Date: 2006/03/09

Dr. Cai Xiuwen reply Nutrition

Hello! Based on your height of 162 cm, your ideal weight range is between 51-61 kg.
Many factors can influence weight gain, such as daily caloric expenditure, activity level, workload, stress, and overall health status, as well as daily caloric intake.
To effectively increase weight, it is important to identify the main contributing factors: Is your work-related stress too high? Are you consuming too little food? Is your gastrointestinal digestion and absorption functioning poorly? Are there other health issues, such as hyperthyroidism? Adjustments should be made according to the underlying causes; simply overeating without addressing these issues may lead to a dislike of food.

It is advisable to first consult with a family medicine physician to check for any physiological problems and to assess whether your gastrointestinal function and metabolism are normal.
After that, you can work with a nutritionist to adjust your diet and create a meal plan that suits you, along with recommendations for appropriate food choices.
Meal replacements should generally be used only after consulting with a nutritionist.
If your health is otherwise stable, regular foods can provide you with a rich and balanced source of nutrition.
Eating more does not necessarily mean consuming high calories, nor does it guarantee proper absorption.
You may also visit a nutrition consultation clinic to discuss your dietary habits in detail with a nutritionist, who can guide you on how to eat healthily, which will be more beneficial for your health! Wishing you success in your weight gain journey and may all your wishes come true.
This response is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.

Reply Date: 2006/03/09

More Info

Gaining weight can be a challenging endeavor, especially for individuals who naturally have a fast metabolism or face other health issues that affect their appetite and digestion. Your current height of 162 cm and weight fluctuating between 37 kg and 45 kg indicates that you are underweight, as your Body Mass Index (BMI) is significantly below the normal range. It’s crucial to approach weight gain in a healthy manner, focusing on nutrient-dense foods and a balanced diet rather than simply increasing caloric intake indiscriminately.

Nutritional Strategies for Healthy Weight Gain
1. Increase Caloric Intake Gradually: Aim to consume more calories than your body burns. This can be achieved by adding small, frequent meals throughout the day. Instead of three large meals, consider having five to six smaller meals that include a variety of food groups.

2. Choose Nutrient-Dense Foods: Focus on foods that are high in calories but also provide essential nutrients. This includes:
- Nuts and Nut Butters: Almonds, walnuts, and peanut butter are excellent sources of healthy fats and protein. They are calorie-dense and can be added to smoothies, oatmeal, or eaten as snacks.

- Whole Grains: Foods like quinoa, brown rice, and whole-grain bread provide complex carbohydrates and fiber, which can help in gaining weight.

- Dairy Products: Full-fat milk, yogurt, and cheese are rich in calories and can be included in your diet to increase your caloric intake.

- Healthy Oils: Incorporate healthy fats into your meals, such as olive oil, avocado oil, or coconut oil. Drizzling these on salads or cooking with them can enhance the calorie content of your meals.

3. Protein-Rich Foods: Including adequate protein is essential for muscle gain. Consider adding lean meats, fish, eggs, legumes, and dairy to your meals. Protein shakes can also be beneficial, especially if you have a busy schedule.

4. Smoothies and Shakes: If you find it difficult to eat larger meals, consider making smoothies that combine fruits, vegetables, yogurt, and nut butter. These can be calorie-dense and easier to consume than solid foods.

5. Limit Empty Calories: While it might be tempting to consume sugary snacks and junk food to increase calorie intake, these do not provide the necessary nutrients your body needs. Focus on whole foods that contribute to overall health.

Exercise Considerations
Incorporating strength training into your routine can also help you gain weight by building muscle mass. While aerobic exercises are beneficial for cardiovascular health, strength training can help you increase your muscle mass, which in turn can lead to weight gain. Aim for 2-3 sessions of strength training per week, focusing on major muscle groups.

Monitoring Your Progress
Keep track of your weight and dietary intake to see what works best for you. If you notice that certain foods help you gain weight more effectively, try to incorporate them regularly into your diet. It may also be beneficial to consult with a registered dietitian who can provide personalized guidance based on your specific needs and health status.

Medical Considerations
Since you mentioned having a sensitive stomach, it’s essential to choose foods that are easy to digest and won’t exacerbate any gastrointestinal issues. If you continue to struggle with weight gain despite making dietary changes, it may be wise to consult with a healthcare professional to rule out any underlying medical conditions that could be affecting your appetite or metabolism.

Conclusion
Gaining weight healthily is a gradual process that requires patience and consistency. Focus on nutrient-dense foods, increase your caloric intake, and incorporate strength training into your routine. If you find it challenging to meet your goals, consider seeking professional advice to ensure you are on the right path to achieving a healthy weight.

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