Buffalo based Nutritionist and Plant-forward Dietitian Emily Wood shares her best tips for healthy, natural and safe ways to put some junk in your trunk. Follow her on Instagram @emily.wood.rdn.
By Amanda Jowsey
"Oh my gosh. You're so skinny. Don't you eat?"
I always wondered why that was more socially acceptable than "Oh my gosh. You're so fat. Don't you stop eating?"
Yeah. I said it.
I feel like there is a huge stigma around skinny girls like me who actually want to gain weight. Who say "I wish I could put on weight more easily," and want desperately to have curves like J-Lo and lumps like Fergie but are stuck with their tiny bony bums instead.
But 462 million adults worldwide are underweight. Whether you have an underlying medical issue, have difficulty finding the time to eat healthy meals, or are suffering from a loss of appetite caused by stress or mental illness. You may be malnourished if you unintentionally lose 5-10 percent of body weight within three to six months, or your BMI is less than 18.5.
Emily Wood, registered dietitian and course instructor for the T. Colin Campbell Center for Nutrition Studies, part of Cornell University in Ithaca, shares her best tips on how to naturally gain a healthy weight.
1.) A Balanced Diet, Lifestyle, and Healthy Mindset
You hear it over and over, but diet and lifestyle are huge contributing factors to maintaining a healthy weight. Eat a healthy balanced diet and drink plenty of water. Just avoid too much water before meals as it can make you feel too full to eat.
“It’s so much harder to gain weight than for people to lose weight. It’s a lot more difficult than people think. The biggest thing is that you cannot expect immediate results. We get impatient and we quit too soon. You have to be patient, persistent and prepared," Wood said.
Try to gain gradually until a healthy weight is reached. “You’re making a lifestyle transition,” Wood said. “It’s not something that’s going to happen overnight.” It is a process. It is about making the choice to take care of your body and committing to it.
2.) Meal Planning & Prepping
Wood stressed the importance of planning, of knowing what you’re going to eat, and when to as much of an extent as you can. “When you leave it to the last second, that’s when we grab for the unhealthy things."
If you're struggling with this aspect of things, don’t be afraid to consult a nutritionist or dietitian. “Don’t get discouraged. Don’t be afraid to seek help. There are so many great dietitians who could really be of help and support,” Wood added.
3.) Strength & Resistance Training for Muscle Building and Toning
When exercising, individuals attempting to gain should focus more on strength and resistance training. Cardio, on the other hand, would contribute to a greater loss of calories which leads to a greater loss in weight.
Yoga is my favorite mind, body spirit workout for this type of exercise. It gives me the stretch and the strengthening I need all in one without being such high-intensity that I feel like I'm burning off all the food I worked so hard on eating. My favorite free Yoga instructor on YouTube, @yogawithadriene, offers amazing guided yoga sessions to try for all skill levels.
4.) Focus on healthy calorie-dense foods
You really want to focus on nuts and seeds, avocado, olive oil or some of the healthy oils, and add in plant-based protein powder in a smoothie or a shake (that’s always a good way to sneak in some extra protein and calories),” Wood suggested.
It can be hard to get so much in one day. This is where Smoothies come in.
5.) Smoothies for the win!
Smoothies are also a great way of getting a highly nutritional boost of calories. Wood makes smoothies every day.
“I always recommend a cup of leafy greens (spinach or kale), a banana to add creaminess and calorie density, a frozen fruit of your choice, a few tablespoons of a nut butter, plant-based protein powder, nondairy milk, and flax seed or chia seed. If you make a smoothie out of all those things, you’re going to get a really big bang for your buck as far as protein and calories are concerned.”
When I first started my weight gain journey, I went out at invested in this Nutribullet blender from Target for my smoothies. It's affordable, works well, and is and easy to use and clean.
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