One of the most common health problems in our country and around the world is obesity. Since many people are overweight or obese, numerous studies are conducted to combat this problem, which plays a very important role in the development of chronic diseases. Although obesity is widespread, many people around the world also suffer from weight gain and weakness. Just like obesity, excessive thinness has significant negative effects on human health and all individuals should take care to be in the ideal weight range suitable for their age in order to protect health. Frequently asked questions by many people struggling with weakness and difficulty gaining weight include how to gain weight, how to gain 5 kilos in 1 week. A situation such as gaining 5 kilos a week, to look at it from a more general perspective, it is often not possible to set high weight gain targets in a short time frame. Although it is possible to achieve these goals, they can have harmful health consequences. In individuals who are evaluated as weak according to their body mass index, it is aimed to achieve weight gain, as well as to achieve weight gain in accordance with the desired fat and muscle ratio, to take it in a healthy way and to bring the body form to the desired shape. Therefore, instead of setting unreal goals such as gaining 5 kilos per week or gaining 10-15 kilos in 1 month, it should be aimed to achieve a desired level and balanced weight gain within the most appropriate time period for health.
Who Should Gain Weight?
Individuals seeking an answer to the question of how to gain weight should first learn about their ideal weight. Ideal weight; It may vary according to age, gender, chronic diseases and body fat-muscle ratio. Body mass index is used to determine the ideal weight. Body mass index is found by dividing body mass by the square of the length in meters of height. For example, the body mass index of an individual with a body mass of 50 kg and a height of 1.60 m is 50 / 1.67×1.67 = 19.5. According to the body mass index, weight status is evaluated as follows:
• 18.5 and below: Poor
• Between 18.5-25: Normal
• Between 25-30: Light Fat
• 30 and over: Obese
Individuals with a body mass index of 18.5 and below should fall within this normal range in terms of maintaining health. In the normal range, ideal body mass index values specific to age are used to determine the ideal mass. The ideal body mass index can be stated as 21 for individuals between the ages of 18-24, 22 for individuals between the ages of 25-34, 23 for individuals aged 35-44, and 24 for individuals aged 45-54. These values are completely average values and the ideal body mass index may change with the change of fat and muscle ratios in the body. Therefore, the stated values are more accurate for individuals who have a sedentary lifestyle and are not professionally interested in sports. When the same volume of fat tissue and muscle tissue is compared with each other, the mass of muscle tissue is much higher. For this reason, in athletes with a high ratio of muscles and individuals of male sex, obesity may not be in question even though the mass is above the ideal mass. At this point, body analysis devices or different body analysis methods such as waist circumference and skin fold thickness can be used to evaluate body composition. However, in general terms, it can be said that individuals with a body mass index of 18.5 and below should gain weight.
What Should Individuals Aiming To Increase Weight Pay Attention?
Maintaining weight control in the body is directly related to the balance between the energy taken into the body with food and the amount of energy consumed with physical activity and metabolism. If the energy taken is more than the energy spent, it results in weight gain, and the more energy consumed results in weight loss. Therefore, all individuals who want to gain weight should increase their energy intake. Although it is possible to gain weight easily with abundant consumption of foods with high calorie content, it is essential to establish a correct nutrition plan in order to gain weight in a healthy way. Having a balanced distribution of weight in the body is as important as reaching the ideal body weight by gaining weight. The weight gained with an unhealthy eating plan will mostly consist of fat. This may cause sagging, regional fat and unpleasant appearances in the body. In addition, diets with high fat content in order to gain weight quickly increase the risk of cardiovascular diseases by causing an increase in cholesterol and other blood lipids. It is beneficial for individuals who want to gain weight in a healthy way to consult a dietician first. After height and weight measurements and body analysis are made by the dietician, the target weight is determined and a nutrition plan is created to reach this. In this way, individuals can gain weight by eating a healthy and balanced diet. People who want to gain only a few pounds can eat a balanced diet by taking care to consume sufficient amounts and variety from each food group.
How to Get Healthy Weight Increase?
Individuals who want to gain weight must first make sure that their protein requirement is fully met. Adequate protein intake is very important in terms of increasing muscle mass as well as fat mass. Determining a regular exercise program and adapting to it is also beneficial in terms of supporting muscle mass. The formation of a feeling of satiety is directly proportional to the fullness of the stomach. Individuals who want to gain weight should include plenty of healthy food types that can provide small volumes of high energy in their diets. Foods such as dried fruits, tahini, molasses, nuts, honey, natural milk cream to be added to coffee can be given as examples. The number of meals should be increased, and snacks with rich content should be added to main meals. Water consumption should be avoided before and during meals, as it will cause a feeling of satiety in the stomach. A small amount of natural olive oil can be added to salads. Alcohol and smoking should be avoided and attention should be paid to sleep patterns. Although it provides weight gain easily, the consumption of chocolate, cake, chips, fried, carbonated beverages and all kinds of packaged foods should be avoided as much as possible, and natural alternatives should be preferred instead. In addition to nutritional programs targeting weight gain, a physical activity program should be created and time should be allocated for light exercises and walks in order to prevent regional lubrication. After reaching the ideal weight, the consumption of high-energy foods should be controlled in order not to gain more weight.