N A M A S T E
I have always been a slim thick chick and since being diagnosed with thyroid issues have understood why! Unlike other people who want to lose weight, I often have the opposite issue I want to gain as my thyroid is overactive! If you want to learn more about thyroid related issues click here. Today I am going to be talking to you about the importance of maintaining your optimal weight. Being underweight is just as unhealthy as being overweight as you are at a higher risk to develop infections, fertility issues, impaired immunity, osteoporosis, fractures, dementia, and are at risk for early morbidity.
Simple things you can do to support weight gaining ...
1. EAT ALWAYS!
Don't ever fast! All that intermittent fasting stuff is not for you if you are over metabolizing, your body needs 3 square meals and day and optimally 3 snacks in between. Eat more often, you need to increase the number of calories you ingest daily, but not by consuming junk food!
2. SAY NO TO CARDIO!
Limit your cardio, and lift weights. If you are in a healthy marital relationship and are having sex weekly shout out to you this is considered cardio, but for all others who are not having sex, you don't really need to worry about this. Just go to the gym 2-4 weekly and lift weights, working on each muscle group. Muscle weighs more than fat.
3. AVOID DRINKING WHILE EATING!
this may sound simple but some people need to always have a drink while consuming food. You need to ensure you fill your stomach with food calories instead of beverage calories. If you are one of those people save your drink until the end of your meal or snack for an instant caloric boost.
4. CONDIMENTS PLEASE!
Don't skimp on the cream, sauce, or condiments! Try to add additional calories to your diet but using more caloric rich methods as supplements or add-ons to your regular food intake. Try to look for healthy sauces and condiments you can make, substitute refined sugar for honey, ice cream for greek yogurt etc.
5. QUIT SMOKING!
If you smoke weed or even cigarettes this often may impact your ability to gain weight. Cut down the number of times you smoke or even quit! I use to smoke a lot of weed and substituted it for food. It became more of a priority for me to build up than to eat, and I started to become dependant on the weed in order to open my appetite to eat. Same for you bougie smokers, a coffee and a cigarette are not equivalent to a meal. Check out this cool diagram that highlights what quitting smoking can do!
6. SLEEP GOOD!
Having a good sleeping pattern and by that, I mean not oversleeping or under is required when building muscle. On average adults need 7-9 hours of sleep each night, your body needs to time to rest and regenerate. Too much rest can lead to muscle wasting the phrase if you don't use it you will lose it comes into play. As well as too little rest can hinder your muscle's ability to grow.
Never judge peoples lives, some people struggle with gaining weight, while others struggle with losing it! We all face our own challenges in life and it's important to embrace them!