Introduction
Being underweight can be a concern for middle school students, especially if they are constantly teased for their thinness. While many articles focus on weight loss, this article aims to provide tips on how middle school students can gain weight in a healthy manner.
Eat More Frequently
Eating more frequently throughout the day can help increase calorie intake. Instead of three large meals, try eating six smaller meals throughout the day. This can help increase metabolism and provide a steady stream of energy throughout the day.
Focus on Nutrient-Dense Foods
Eating nutrient-dense foods can help increase calorie intake while providing essential vitamins and minerals. Examples of nutrient-dense foods include nuts, seeds, avocados, whole grains, lean proteins, and fruits and vegetables.
Drink Milk
Milk is a great source of protein and calories, making it an excellent choice for middle school students trying to gain weight. Drinking a glass of milk with meals or as a snack can help increase calorie intake.
Strength Training
Incorporating strength training into a middle school student's exercise routine can help build muscle mass and increase weight. Bodyweight exercises such as push-ups and squats can be done at home without any equipment.
Get Enough Sleep
Getting enough sleep is crucial for overall health, including weight gain. Lack of sleep can disrupt hormones that regulate appetite, leading to decreased calorie intake.
Avoid Junk Food
While junk food may be high in calories, it is often low in essential nutrients. Instead, focus on eating whole, nutrient-dense foods to ensure proper nutrition while gaining weight.
Stay Hydrated
Drinking enough water is important for overall health and can also help with weight gain. Dehydration can lead to decreased appetite, so make sure to drink enough water throughout the day.
Take it Slow
Gaining weight in a healthy manner takes time. It is important to be patient and make gradual changes to diet and exercise routines to ensure weight gain is sustainable.
Conclusion
While being underweight can be a concern for middle school students, following these tips can help increase calorie intake and promote healthy weight gain. Remember to focus on nutrient-dense foods, incorporate strength training, and be patient with the process.
