I want to put on weight

At age 40, my weight is 60 kilograms and I don’t like it. Kindly let me know what to do to put on some weight.

Regina (by SMS)

Gaining weight can be difficult for some people. With a few changes, you can gradually reach a healthy weight. Being underweight could mean you’re missing out on vitamins and minerals. This could lead to health problems such as a weak immune system and bone fracture.

Signs of underlying health conditions should be suspected if; you’ve lost weight suddenly, you’ve lost weight without changing your diet or exercise routine and you use the control of food to cope with feelings and other situations.

You can gain weight gradually by adding healthy calories – adults could try adding around 300 to 500 extra calories a day, eat smaller meals more often, adding healthy snacks between meals, add extra calories to your meals with cheese, nuts, and seeds, have high-calorie drinks in between meals, such as milkshakes, have a balanced diet – choose from a variety of food groups, such as fruit and vegetables, starchy carbohydrates and dairy and alternatives, add protein to your meals with beans, pulses, fish, eggs and lean meat, have snacks that are easy to prepare, such as yogurt or rice pudding, build muscle with strength training or yoga – exercise can also improve your appetite.

However do not rely on chocolate, cakes and sugary drinks to gain weight and do not fill up on drinks before eating meals.

ALSO READ: JUST IN: Oba Olakulehin gets Staff of Office as 43rd Olubadan