Mittwoch, 17. Juni 2015

Skinny Problems

Everybody has that one friend who can eat whatever she likes but still stays super skinny, right? 
I know this sounds unfair and you may hate that person for complaining about it, but just imagine how your friend feels... Maybe she doesn't want to be that skinny... Don't you also search for support when you're starting a new journey? Well the same goes for her and her goals.

Naturally skinny people face a lot of discrimination as the general public follows the cut and dried opinions of others. If someone is underweight, it doesn't mean that they have an eating disorder. Your genetics or your satiety cues define how your body looks. Some people can feel fuller faster , so they simply eat less, and some people have to eat more to feel full after a meal.

Of course underweight people are opposed to a lot of health risk just as overweight and obese people. The common side effects are a lack of energy, nutritional deficiencies, a weakened immune system, osteoporosis and the loss of menstrual function and complications with pregnancy (the last two are of course just for women).

As I always preach, your eating habits matter the most. But before you jump on the bulking-train, make sure to consult a doctor who can rule out other health issues that might contribute to your weight loss, just as thyroid problems After that, follow the guidelines of a nutritionist who can adapt your diet program according to your individual needs. 

In case you want to try it yourself, here is a short list of what might help you: 
  1.  Food Diary:
    To work out the issue of your dietary habits, log your food (what and when you eat). Online programs like MyFitnessPal or Fitday might help you to track your meals and calories.
  2. Add up:
    After you worked out your current caloric intake, add 200 calories to begin with. Adjust up or down, depending on how fast you want to gain weight. 
  3.  Quality over quantity:
    Instead of fatty and processed foods like pizza, burgers or chips, try to choose nutrient-dense food like lean meat, vegetables, fruits and complex carbs. (learn more about protein here, carbs here and fats here
  4. Regularity:
    Don't skip your meals.
    Of course you feel full very fast when you start adding up calories to each meal, and this change can also include gastrointestinal issues because your body isn't used to work that much.
    To make it easier for your body to process your meals, spread your calories over 4 to 6 smaller meals througout the day. (More here)
  5. Snacking:
    Between your main meals, grab for calorie-dense snacks like nuts, dried fruits, yoghurt , avocados etc. When leaving the house, pack your snacks for calories on the go. (more here )
  6. Drink your calories:
    In order of drinking high sugary beverages like soda , go for healthy filling beverages like smoothies or protein shakes. It can be difficult to eat that much when you're not used to. By drinking between your meals, you can easily add up healthy calories.
  7. Last meal:
    While a lot of healing and regeneration happens overnight, give your body something to work on. Preferably proteins like casein, or even a peanut butter avocado wrap with vegetables and lean meat.
  8. It's the small steps:
    Always remember to be patient.Weight gain is just a process like weight loss. Sometimes it takes longer than expected, but don't give up on hope. Set attainable goals that seem realistic and reachable in 2 or 3 weeks, and then set another tiny goal. If you reach a goal every 2 or 3 weeks, you will stay motivated on your health journey.
  9. Support:
    Make sure to have a supportive and positive surrounding that helps you achieve your goals and deal with emotional issues when it comes to body changes. Appreciate your new body and how it looks in the mirror. 
  10. #ootd:
    If you feel good about your new appearance, choose outfits that make you feel good, no matter what you weight or what other people think about you. 


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