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If what shows up on the scale is less than what it should be – whether from stress, loss of appetite, or an unusual diet – you may be facing the task of gaining a few pounds. Such a prospect can be intimidating, but don’t despair – I’ve done it, and you can too.
Consider these suggestions, but always consult your doctor before going on any regimen.
Snack more. Eat regular meals, and then add a healthy snack – a granola bar, some nuts and dried fruit, etc. – between breakfast and lunch, lunch and dinner, and before bed. Or simply eat five to six small, balanced meals a day rather than three normal-sized meals.
Eat dense, healthful foods. Don’t binge on junk food – the need to gain weight is no excuse to eat poorly. Simply eat more frequently and regularly of healthy foods – nuts, seeds, lean meats, fish, whole grains, fruits, and vegetables – with processed and junk foods kept to a minimum. If you’re not hungry between meals, try a protein powder drink or Ensure shakes.
Get active. If you’ve been having less of an appetite lately, try making your life more active. Play ball; chop firewood. Exercise builds appetite as well as provides an avenue to release stress.
Resistance is not futile. Supplement aerobic exercise with resistance training, such as weight lifting. Running is great fat-burning exercise, but too much will hinder your efforts at gaining weight. Increase muscle-building activities, and make sure you are eating high-protein and high-carb foods as well – poultry, tuna, eggs, nuts, and seeds, as well as whole grains, legumes, and pasta.
Relax. Too much stress can decrease the appetite and burn a lot of energy. Take a breather, smell the roses, and enjoy your food.
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