With such a big focus on overweight and obesity we sometimes forget that some people struggle to gain and/or maintain weight and are seeking help.
So why would someone have difficulties achieving their happy and healthy weight? Some reasons include:
- gastrointestinal diseases and disorders, such as Coeliac Disease
- super sporty people, professional athletes who may want to add body fat alone or lean muscle mass alone, or both
- those recovering from an illness that led to significant weight loss, such as cancer or cancer surgery/chemo or radiotherapy
- recovering from eating disorders (Please note, it is important to have great emotional and psychological support in this case)
- just low body weight and wants to gain weight
- low body weight with altered periods, reduced ovulation and fertility problems (women need a body fat of around 17% to ovulate regularly and normally)
What is the ideal weight?
The weight at which you feel happy and healthy; there actually isn’t really an “ideal wight” as it will vary over time, and what is more important is your health, and not a number.
A great way to consider weight is to review your overall health
To do this you could ask:
- Am I comfortable in my skin?
- Do I have good energy levels?
- Are my periods regular and not too heavy/light or painful?
- Do I catch every cold and flu going around?
- Do I have signs and symptoms of nutrient deficiencies, such as being pale and fatigued from iron deficiency (if you aren’t eating enough calories to sustain a healthy weight, then you may not be getting enough micronutrients)
- Can I use my body in the way that I want too? (For example, work, play sport, be flexible and strong, keeping up with the kids)
This is my approach, to always focus on nourishment and health outcomes rather than weight loss or gain as such, and I don’t have scales in my clinic. The reason I take this approach is to take away the focus from a number on the scales and keep the focus on health and vitality. Here is a good article about some of the issues focusing on the scales, and here is another one.
Not cool
Remember, if it is uncool, insensitive and inappropriate to comment on someone’s weight when they are overweight, then exactly the same applies if they are underweight. And, as it happens, if their weight is smack-bang in the middle. People really do get sick of being told to “go grab a hamburger” in the same way people get sick on being told “oh my second cousin twice removed went on this diet/took this magic pill/did this awful purge and lost lots a weight – you should try it.” Nope.
Potential issues with being underweight
- reduced appetite, which reduces the likelihood of readily gaining weight
- poor immune function
- emaciated features (especially around the shoulders, collarbone, knees)
- hormonal imbalance (especially in women)
- very low body fat percentage, feeling the cold
- low lean muscle mass
- low blood pressure, fainting, irregular heart beat
- hair loss
- fatigue
- poor concentration
- low mood
- impaired gut function
- decreased bone density and osteoporosis
- undernutrition and malnutrition
Simple tips for gaining weight
Set some goals and get some help
If you have decided you want or need to gain weight to improve your health, support fertility and pregnancy, get more energy, increase strength so you can carry that backpack and go hiking someone wonderful, or whatever other reason, then set some realistic goals and seek professional support to reach your goals in a kind and healthy way.
Build self-compassion
We can all understand the notion of kindness and compassion for others, but we may struggle to apply this to ourselves. Self-compassion is treating yourself with the understanding, forgiveness and love as you would a dear friend. We may not be as healthy or strong or well as we would like to be, but we certainly won’t get there any quicker by beating ourselves up. Be gentle. Be kind to yourself.
Small steps
Avoid doubling or tripling your calorie intake overnight. A gradual increase in your food portions will be more realistic, enjoyable, tolerable and allow your stomach to stretch and adjust. Learn what foods make you feel good and what foods you really enjoy.
Fab snacking
Having nutrient-dense snacks that also have a few extra calories can be an easier way to gain weight than just trying to have bigger meals. Healthy homemade muesli bars, protein balls, nuts and seeds, yoghurt with fruit and muesli, avocado on toast, nut butter on vege sticks, chunky soup with veges, barley and some meat and smoothies.
Quality not just quantity
Sure, you can gain weight by eating donuts and pizza all day, but that won’t deliver you the nutrition you need; the vitamins, minerals, phytonutrients and the healthy types of fats, protein and carbohydrates. There is a big difference in the fat from eating avocado than from hot chips! Some foods that are nutritious and high in calories (nutrient-dense and energy- or calorie-dense) include avocado, nuts and seeds, healthy oils, fruit, sweet potato, and snacks like homemade muesli bars and protein balls, smoothies with added coconut milk or avocado (took me a while to try this but it was worth it!), nut butter and banana or even an egg. Further, include lean protein like fish, chicken, meats, eggs and low-GI carbohydrates like wholegrains.
Moving your body
Exercising does burn calories, so make sure you are eating enough to meet your needs. Resistance or weight training, either using your own body weight such as in yoga, or using weight at the gym, helps builds and maintains muscle mass which is important for health. You can also go hiking, join a sports team or dance up a storm!
