Tips to Gain Weight + Female Case Study27th January 2022
Gaining weight can be as hard, especially in a world where people around you are struggling to keep the weight off.
Here are tried and tested tips for you that will help you to gain weight alongside a case study of my 26 y.o. female client who finally made it.
Three Tips that will help you gain weight:
Don’t compare yourself with others.
Mind yourself. Your peers or even your twin can eat differently, have different lifestyle, activity levels, microbiome, and therefore energy needs. Even if you eat the same amount of food, two twins can respond differently, if not physiologically, mentality also plays a role.
This is especially applicable for young female athletes who compare themselves to their peers. Unfortunately, the media constantly present lean bodies, and although the trend has changed in the past years, we can still observe the impact the lean bodies presented on social media have on us.
You might think that you are eating much more than your friend or a family member but realize you are comparing one meal in isolation during lunch. Or maybe your family members make comments about how much you eat and so you limit the food even when you are hungry. Listen to your hunger cues, you need that energy for growth and to excel in sports!
Educate yourself about nutrition
You can be eating a high volume of food but at the same time your energy intake might be very low. I had a young girl struggling with weight gain ask me for help. We found out that she ate soups containing mostly water and some vegetables for lunch. This broth might have been nutritious, but it filled her stomach with water, and then she did not eat much of the main meal. Over time, her low caloric intake resulted in missing periods and general struggle.
I suggested to her to omit the soup and eat the main meal instead. After she did, her mood and energy quickly improved and her period came back.
Switching some lower calorie dense foods with energy dense foods can make wonders for athletes.
|Low Energy Density Food||High Energy Density Food|
|fresh fruit||dried fruit|
|water based smoothie||milk based smoothie|
|low-fat milk||full fat milk|
|greek yogurt||nut butter|
|broth||thick soup such as chili|