Healthy Weight Gain Men
Your registered dietitian (RD) or healthcare provider may have recommended a high-calorie and high-protein diet because your body is currently burning more calories than you are taking in. This can cause you to lose weight. Medical conditions and other causes that make it hard to gain weight include:
healthy weight gain men
You are considered to be underweight if your body mass index (BMI) is below 18.5. (See the reference section for link to easy-to-use BMI calculator.) About 2% of the population is underweight. Women are four times more likely to be underweight than men. Age groups most affected are young people ages 18 to 24 and those over the age of 65.
Over the past several decades, the amount of time that Americans spend sleeping has steadily decreased, as has the self-reported quality of that sleep. For much of the same time period, the average body mass index (BMI) of Americans increased, reflecting a trend toward higher body weights and elevated rates of obesity.
In response to these trends, many researchers began to hypothesize about potential connections between weight and sleep. Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
While there is continuing debate within the medical community about the exact nature of this relationship, the existing research points to a positive correlation between good sleep and healthy body weight.
There remains much to be discovered about the intricate details of how sleep and weight are connected. Several hypotheses offer paths for additional research with the hope that increasing our understanding of the relationship between weight and sleep will lead to reduced obesity and better weight-loss methods.
In fact, many studies have shown that sleep deprivation (whether due to self-induction, insomnia, untreated sleep apnea, or other sleep disorders) commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Extra time spent awake may increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain .
Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost and encourage overeating Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference .
There are many reasons for weight gain including certain medications (corticosteroids, antidepressants, beta-blockers, antipsychotics, insulin), pregnancy, chronic stress, chronically poor sleep, an excessive calorie intake, and lack of adequate exercise. [3,4]
Your weight, waist size, and the amount of weight gained since your mid-20s can have health implications. These factors may strongly influence your chances of developing the following diseases and conditions:
Some studies have suggested that having overweight and obesity is associated with lower mortality than having normal weight. [13,14] But these findings may be explained by several methodological flaws:
The number of health-related apps targeting behavior change has boomed, with more than 325,000 apps commercially available in 2017.  Health apps are often low-cost or free, and can be effective at-home monitoring tools that complement traditional care such as in-person visits to a doctor or dietitian. For example, if a healthcare provider advises a patient to lose weight to improve a chronic health condition, a nutritional app can provide tracking, accountability, and interaction that engages the patient until the next healthcare provider visit.
This may be especially useful for certain groups; one study found that rural men were more likely to successfully use health apps for weight loss/nutrition programs than to participate in face-to-face programs, due to cultural norms of self-reliance.  Meta-analyses show that people who use apps can experience greater weight loss, decreased waist circumference, and lower calorie intake compared with controls, in the short-term. [24,25] Other studies have shown benefits in improving nutrition behaviors, blood pressure, and blood cholesterol.  However, there are limitations to these meta-analyses that made comparisons difficult: the studies used different commercial apps with varying functions, and participants used the apps at varying levels (e.g., daily versus weekly). Also, most of the studies were of short duration at less than 6 months. [22,25] Generally the more often the app was used, the greater adherence there was to nutritional goals and achieving weight loss.  Unfortunately many of the studies suggested that app use generally declined over time. Still, health apps are worth a try for anyone starting a healthy lifestyle plan and for those who might not have easy access to other support systems.
Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, and even some neurological diseases. If you or a loved one is losing weight rapidly without meaning to do so, consult a health care professional to find out if there is a medical cause.
Keeping your weight in the normal range is an important part of healthy aging. As in other stages of life, elevated body mass index (BMI) in older adults can increase the likelihood of developing health problems. These include heart disease, high blood pressure, stroke, and diabetes. Losing weight or maintaining a healthy weight can help decrease these risks.
Being underweight also increases your chance of developing health problems. If you have a low BMI, you may be more likely to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection.
The energy your body gets from the foods and drinks you consume is measured in calories. Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight. Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level.
For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.
Every individual is different, and a body weight for one may not be appropriate for another. Consult with a registered dietitian to determine the safest and most effective way to achieve your weight goal.
Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.
The secret to healthy weight gain is to make all your calorie choices as nutrient-rich and calorie dense as possible. When you consume empty-calorie foods like soft drinks, candy, chips and fast food, you are not providing your body with what it needs to build muscle, strengthen bones or repair tissue. You need the nutrient power of all the food groups.
Eat five to six moderately sized meals throughout the day rather than two or three extra-large meals. For an overall healthy diet, choose your foods wisely and eat nutrient-rich foods such as whole-grain breads, pastas, cereals; fruits, vegetables, 100 percent juice; reduced- or low-fat dairy products; lean protein sources, nuts and seeds.
As we age we naturally tend to gain weight, to the tune of 1 to 2 pounds (lb) per year, according to a review by the Agency for Healthcare Research and Quality. That may not seem like much, but over time it can lead to significant weight gain and, in some cases, obesity, which is considered to be a body mass index (BMI) of 30 or higher.
In addition, Griebeler notes, fluctuations in estrogen levels during perimenopause, the years leading up to menopause, may cause fluctuations in mood that make it more difficult to stick to a healthy diet and exercise plan. As a result, the average weight gain during the transition to menopause is about five pounds, according to UC San Diego Health.
In order to gain weight healthfully, you need to take in more calories than your body burns, ideally with nutrient-dense foods. Not all calories are created equal, and some food choices are more nutritious than others.
Borrell LN, Samuel L. Body mass index categories and mortality risk in US adults: the effect of overweight and obesity on advancing death. Am J Public Health. 2014;104(3):512-519. doi:10.2105/AJPH.2013.301597
Damsbo-Svendsen S, Rønsholdt MD, Lauritzen L. Fish oil-supplementation increases appetite in healthy adults. A randomized controlled cross-over trial. Appetite. 2013;66:62-66. doi:10.1016/j.appet.2013.02.019
Excess weight increases your risk of heart disease, diabetes, and some types of cancer. But it also affects your daily life. "When you carry around extra pounds, you can have trouble staying active, low energy, and difficulty sleeping," says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.
Waist size is another way to gauge weight gain, but focus on how snug your pants feel rather than whether you moved your belt notch. "You can often feel weight gain before you can see it," says Dr. Willett.
For diet, focus on limiting unhealthy carbs and excess calories. Research has shown that reducing carbs, especially sugar and refined starches, makes the body burn more fat for energy. A few small diet changes can help curb your carb intake. First, take a close look at which beverages you drink, like juices, sodas, and other sweetened beverages, and how much. 350c69d7ab