Rosalee Brown
I HAD two separate correspondences about the challenges of gaining and maintaining weight.
One reader, a young 24-year-old male, reports struggling with his weight all his life. He has been to doctors, has taken Vitamin B complex, consumes high calorie drinks and cannot seem to succeed in gaining weight. He desperately wants to gain at least 30 pounds to feel comfortable and is requesting a natural way or supplement to achieve his goal. The female reader on the other hand reports the inability to maintain the weight gained, although she eats regularly and healthily. She, however, has a medical problem.
My quick assessment confirms that these two individuals are underweight based on their Body Mass Index (BMI) of 17. A BMI of less than 19 is seen as underweight for an adult and suggests the possibility that the individual is not consuming adequate calories and nutrients to maintain their current energy requirements, resulting in less than normal fat and muscle mass.
If you are convinced that you are consuming adequate amounts of food on a regular basis to create fullness, then you have to next look at the composition of those meals in terms of energy, protein and other important nutrients such as vitamins and minerals.
GAINING WEIGHT
Most persons who have difficulty gaining and maintaining weight also have some common characteristics. These are some suggestions to assist you.
1. Schedule eating and try to adhere to the schedule. Have small, calorie-dense portions. For example, at breakfast have enriched cereal with extra milk, soy or a protein powder; have snacks such as nuts. For lunch, drink high-calorie and nutrient-dense drinks as much as possible instead of empty calorie substitutes, and for dinner, include enriched soups with extra beans, protein powder and/or cream.
2. Some snack foods might provide extra calories and might take away your hunger, but if your intake of major nutrients, including protein, is not balanced, then you will fail to gain muscle and the desired increase in body mass.
3. Customise your meals according to your day's schedule. So, if you will be spending a lot of time on the road with no place to eat, take along a liquid meal, nuts or a sandwich. If you have meetings all day, a commercial liquid meal can be a quick option.
4. Have liquid, high-calorie meals and nuts in your desk draw, cupboards at home and the glove compartment of the car.
5. Make your eating environment inviting. Use attractive eating utensils, sit and spend some time and enjoy the meal; do not rush or leave your meal unfinished to attend to something 'more important'.
NEW SKILLS FOR BODYBUILDING
The male reader did not mention exercise in his tried-and-tested routine, but he can increase his weight by increasing his muscle mass. Contact a certified exercise instructor to have a programme designed to increase your muscle mass. Of course, because of your body type, which I assume from your information is an ectomorph, (tall, skinny with sparse muscle development), you will not look like a body builder, but with a plan from a dietitian/nutritionist to increase calories and proteins to meet your specific demand, you can increase your weight.
For the lady with the medical problem, I would suggest an individual consultation with a dietitian/ nutritionist for an assessment and personalised guide.
It is important to focus on learning new skills such as weight lifting, or new methods of food preparation. In the interim, enhance your physique by the way you dress and feel good about yourself while you work on improving your weight.
Rosalee Brown is a registered dietitian/ nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
