Mature adults tend to lose weight during their senior years. And we all know that gaining pounds in a healthy way is always a challenge. That’s why, this article will reveal and explain some useful tips for gaining weight and living a healthy life.
Nutrition is key to a stronger you
The truth is that aging is usually accompanied by weight loss. Metabolism decreases in intensity, as well as the energy demand. On the other hand, dental and mastication issues also occur, which makes eating a little bit more difficult. Plus, there is also a reduction in the sense of taste – all foods seem to taste the same. And when you think about it, it’s kind of frustrating, because this is the age when you should maintain your strength, as the body becomes more exposed to infections.
But here are the good news: when everything seems to have a ‘meh’ taste, you can start using more spices (and we’re not talking about salt): basil, chilli powder, coriander, cumin, cilantro, ginger, mint, nutmeg, oregano, paprika, parsley, rosemary, saffron, and so on. Plus, special liquid supplies available in pharmacies, fruit compotes, yogurts, rice milk, and healthy, nutritious puddings are alternatives to avoid weight loss.
To make it even easier for you, here are 10 great meal suggestions that with help you gain weight in a healthy way:
- Salads with dressings: oil, olives, sunflower seeds etc.
- Soups with oils and sour cream
- Canned vegetables in oil, such as tomatoes
- Spicy vegetables cooked with rapeseed oil, butter or sour cream
- Baked fish or any other meat with cheese crust
- Sauces with sour cream
- Fruit compote with sour cream and nuts
- Milkshakes and yogurt drinks
- Snacks such as dark chocolate, peanuts, and dehydrated fruits.
Workout your way to a healthy body
In addition to healthy eating, exercising is an important factor for those who want to gain some weight. If the extra pounds you end up with are made out of fat, the risk of heart disease and conditions of the circulatory system would be significantly enhanced. And you don’t want that, right? Well, the solution is to increase your muscle mass. This can be achieved through a combination of regular physical activity and high protein nutrition. For starters, specialists usually recommend easy workouts that you can do at home, in your very own backyard, in the park, or in most fitness centers.
Nowadays, a lot of gyms offer specialized consulting to facilitate the entire process. You can also reach out to sports associations or personal trainers. It’s important to keep in mind that outdoor physical activity stimulates your appetite. Work out at least 30 minutes, 2-3 times a week. Endurance training is not recommended while you are on your way to increasing muscle mass, because this type of workout leads to weight loss.
Last but not least, if you’re a smoker, you should think twice: smoking affects both physical performance and metabolism. Besides a bunch of other benefits, quitting smoking could actually help you gain some weight.
Good luck in your strengthening process and enjoy your new body: stronger, healthier, ready to live life to the fullest.