Healthy Weight Gain: A Structured Approach

While many people seek to lose weight, there are crucial times when gaining weight is necessary for health. Individuals might need to gain weight due to chronic illness, recovery from surgery, a highly active metabolism, or a medically recognised condition like being underweight (BMI under 18.5).

Gaining weight healthily is not about increasing portion sizes of junk food; it’s about increasing muscle mass and nutrient density. The goal is to put on weight that strengthens your body, not just adds empty calories.

Staffordshire Weight Loss, operating out of Cornwell's Chemists, is equipped to support individuals with a wide range of body composition goals. Here is a guide to gaining weight in a safe, structured, and nourishing way.

---

1. Focus on Nutrient-Dense Calories

The key to safe weight gain is to increase your total calorie intake, but primarily from nutrient-rich sources. Every bite should count towards your health.

• Protein Power: Protein is essential for building muscle mass, which is the healthiest form of weight gain. Incorporate sources like lean meats, eggs, fish, dairy, and legumes into every meal.
• Healthy Fats: Fats are calorie-dense and heart-healthy. Add avocados, nuts, seeds, nut butters, and olive oil to your meals. A small amount of these adds significant calories without excessive volume.
• Complex Carbohydrates: Choose whole grains like brown rice, oats, wholemeal bread, and starchy vegetables like potatoes, peas, and corn. These provide sustained energy and fibre.

2. Change Your Eating Habits

If you find it difficult to eat larger portions, focus on changing when and how you eat:

• Eat More Often: Instead of three large meals, aim for five to six smaller, frequent meals throughout the day.
• Drink Your Calories: Smoothies and shakes are excellent ways to consume dense nutrients without feeling overly full. Blend milk, yogurt, nut butter, protein powder, and fruits (like bananas or berries) for a calorie-rich boost.
• "Sneak" Calories In: Add cheese to eggs, sprinkle seeds over salads, stir nut butter into your oatmeal, or use olive oil heavily when cooking.

3. Incorporate Strength Training

Calorie surplus alone will lead to fat gain. To promote the healthy gain of muscle mass, you must pair increased caloric intake with regular strength training.

• Consult a Professional: Speak to a personal trainer or physiotherapist about a safe resistance training programme. The goal is to challenge your muscles to grow, which increases your overall body weight healthily.
• Consistency is Key: Aim for three to four resistance training sessions per week, focusing on major muscle groups.

---

Before starting any weight gain or loss programme, it is highly recommended to consult a healthcare professional. Our specialists at Cornwell's Chemists branches across Staffordshire can help create a personalised plan that ensures your weight gain is safe, sustainable, and medically sound.