hey guys you're probably here because
you want to know all about how to put on
weight well i'm going to answer that
question
and we're going to look at the healthy
way to put on weight and this week's
responding to your comments where we
look at fun questions we look at
science-based questions but most
importantly
we always look at the evidence flavia dd
make a video on how to put on weight i'm
eating so much and can't put anything on
flavia
thank you for your comment this is
actually from the how to lose weight
video
um so i'm not sure why you're watching
that but anyway thank you for the
comment i'm going to do my best to
answer this question
to the best of my ability really we're
going to go into quite a lot of detail
so if at any point in this video you
want more information or if you want to
find a specific piece of information
i am going to chapter it in the
description below so feel free to click
on the section that's relevant to you at
any point in the video
now let's begin so before we dive in and
learn how to put on weight
the first thing i'd like to mention is
do you actually need to put on weight
okay so that's super important you check
that before listening to everything else
that i'm going to talk about
so the best way the easiest way to do
this is to check your bmi
i'm going to leave a bmi calculator link
in the description below it's very easy
to do
you just put your height your weight and
your gender in the calculator
and it calculates the bmi and it tells
you whether you're at healthy status
or whether you're you're underweight or
overweight and if you are overweight
or in the normal category you don't
really need to listen to all this but if
you are in the
underweight category then yes it does
make sense to listen to everything i'm
going to talk about
to try and help you put on more weight
okay so when we're trying to put on
weight
first of all it's super important that
you don't miss those hunger signals
produced from ghrelin now ghrelin is a
chemical that our body releases
it's like the hunger gremlin see what
i'm trying to do there ghrelin gremlin
okay but this chemical makes us feel
hungry it gives us the urge to have a
meal
okay so once you get that hunger signal
from the hunger gremlin
okay you need to eat don't leave it too
late as soon as you get that signal that
you're feeling hungry
hungry that's time for a meal and if you
miss it if you leave it too late
it's just a missed meal opportunity now
if you're trying to put on weight we
know
that you need to eat more than you
usually would and that's very
simple but what i mean by that is you
need to challenge yourself
because usually the problem is when you
when you're underweight and you're
trying to put on weight
is that you get full very quickly so you
need to challenge yourself by having an
extra spoon or two spoonfuls of food
that you would usually not finish so
challenge yourself at the end of the
meal when you're feeling really full
just have an extra one or two spoons do
it slowly do it however
is easier for you but at the end of the
week those extra spoonfuls
will be equal to probably one or two
extra meals
i hope that makes sense and make each
spoonful count by chewing your food
thoroughly
your body will be able to absorb food
better if you break it down first with
your teeth
rather than relying on enzymes such as
amylase for carbohydrates
proteases for proteins and lipases for
fats
to digest the food in your gut now if
you're someone who finds it difficult to
chew their food
then try making a smoothie or soups a
quick nutritious smoothie
could be made from high calorie
ingredients like full fat milk
honey bananas oats and nut butter
you can also make a savory high calorie
soup so for example
you can put vegetables in there animal
stock and potatoes and top it off with a
bit of full fat cream
these are going to be high in calories
but also this is just a quick example of
things that you can do
i am going to talk about different foods
to incorporate and all that sort of
stuff
later on in the video so let's keep
going now if you're not doing this
already
you need to be eating regular meals so
we're having three meals a day
okay this is the most important thing we
need regular meals but in between these
meals
you can also snack snacking is also
going to help you put on weight
snacking with things that are dense that
are dense in calories so for example
granola bars rice pudding the smoothies
that we just spoke about these sort of
things are very good
and high in calories now fiber is also
something that's really good
but you don't want to overdo it look we
know that five is good for you it
reduces your cardiovascular risk
reduces risk of diabetes it reduces your
risk of bowel cancer so it's really
really good but we don't want to overdo
it because having
too much fiber is going to make us feel
full a lot quicker
so we're not going to be able to get all
those calories in that we need to put on
weight
and get to a healthy level so the uk
government guidelines for fiber intake
is 30 grams a day
i want to go any higher than that again
it's going to affect how much you can
eat now if you're wondering
what has fiber in it how much fibers
have i am going to link all of this sort
of stuff
in the description below for you as well
now other than fiber making us feel full
there is another thing that can make us
feel full too
that's having too much water having too
much liquids now it's not a bad thing by
the way i'm not saying don't drink water
so you can eat more
all i'm saying is when you're having
your meals try not to drink water any
fluids with it
that way you can get more food in you
can get more calories in
and then afterwards once you finish your
meal have your water have your drinks
whatever you need to have it's super
important that you are having
the recommended amount of water because
if you're not having enough water
we're going to get dehydrated we're
going to feel sick we're going to feel
ill
and also because you're having a lot
more food in your stomach and in your
gut now
you're more likely to get constipated so
you need to make sure you
are adequately hydrated as well so we
know that water is important but it's
also important to keep us hydrated when
we exercise
and speaking of exercise exercise is
actually an appetite stimulant as well
so after exercising
you will feel hungrier so you can eat
more exercise can also be used
effectively to put on the right kind of
weight
after exercise some of the extra
calories you're eating
will be used to build muscle and bone
this means you're going to get stronger
as you put on weight
in this way exercise will help put those
calories to good use
rather than the body just storing those
extra calories as fat
so the next thing i want to mention to
you all is sleep look i know this video
is about putting on weight and that's
great and usually these kinds of videos
we talk about
foods and calories and all that sort of
stuff that you've been doing so far but
sleep is often missed
and sleep is critical for our body to
process those calories
and to repair muscles to repair our body
and help
build new muscle as well especially for
exercising so make sure
you're getting enough sleep if you are
someone who's struggling to put on
weight
just think to yourself how many hours
sleep are you getting because if you're
an adult
you should be getting at least eight
hours of good quality sleep
per night now if you're someone who
struggles to go to sleep i do have a
video on this topic already which i will
link up here
and in the description below too it's a
really good video
so i definitely recommend you check it
out so while you are doing all these
tips it's super important that you do a
daily weight measurement
and constantly monitor your weight
because the last thing that you want to
do
is end up becoming overweight because
you've been wanting to put on weight and
it's too much
so it's super important you keep looking
at your bmi keep monitoring it
keep a tally of it and when you're in a
normal range you can go back to a normal
healthy diet it's also super important
that you keep your healthcare
professional informed about this
that you're trying to put on weight so
they're aware of it as well and can give
you support
from them as well now it's time to talk
about foods that are high in calories
and to give you food ideas but like i
said earlier
please before you do anything like this
before you want to try and put on weight
always involve your healthcare
professional in it first and also
try and get a dietitian involved in your
action plan and helping you come up with
a diet plan together
dietitians are awesome at this kind of
stuff they know everything there is
this kind of stuff and i highly
recommend that you do speak to them
and also i will leave a load of links
and information
in the description below about different
food options and just loads more food
ideas and calorie ideas and all that
sort of stuff because
i can keep going on forever in this
video and i don't want to give you an
information overload i'm just going to
give you some brief examples
of foods so let's run through them now
fats and protein combos
nuts nut butter oily fish with healthy
fat like salmon
eggs cheese full fat foods are also
great but remember to keep portion sizes
limited
here are some carbohydrate ideas granola
oats rice potatoes seeded bread
pasta here are some fats only ideas
plant-based spreads
avocados coconut oil and olive oil now
one important note when we're talking
about treats
they're okay to have but they tend to be
high in fat and sugar
with little nutritional benefit so keep
them occasional
and this includes things like pizza cake
biscuits etc
now one thing that we haven't discussed
yet is any underlying health issues
that might be stopping you from putting
on weight so i think the best way to do
this is just to discuss them
one by one and if any of them apply to
you or anyone that you know
please get them to speak to a healthcare
professional get yourself
to speak to a healthcare professional to
see what's going on so they can
investigate it further
this is the most important thing this is
probably the most important part of this
video as always
because you guys should always know when
to seek medical advice
so for any of these also i am going to
leave more in the description below as
well if you want more information on
them so feel free to read there as well
so number one any form of food anxiety
so you're feeling stressed
about making food choices and it might
actually prevent you
from eating food so if this applies to
you you need to speak to a healthcare
professional
number two appetite suppression due to
any medication this is not uncommon so
if you started a new medicine or
anything like that
and you feel like you're not eating as
much and you feel like your appetite is
suppressed because of it
then again speak to your healthcare
professional number three
if your teeth feel sensitive if you have
any mouth sores or any ulcers
they're making it difficult and painful
to eat then you really need to speak to
your dentist about this
number four any pain or reflux after
eating or even before eating
or any weight loss any unexpected weight
loss
that you haven't been trying to lose and
also any difficulty swallowing if you're
having any of these sort of symptoms
you need to speak to your healthcare
professional number five is all about
your stools if you've noticed they've
changed in color at all if they become
darker
if they become really pale if there's
any pus
mucus blood anything like that in your
stools then again
you need to speak to a healthcare
professional number six
chronic diseases can lead to unexpected
weight loss
or being unable to put on any weight so
if this applies to you at all
then please again make sure to speak to
your healthcare professional about it
so flavia thank you for your comment and
thank you to anyone who's watching this
video i really hope that you find this
information helpful
you now are a bit of a how to put on
weight pro
you now know all about bmi and making
sure to check that
before you try and put on weight making
sure that if you're at normal weight you
don't need to do this
okay it's only really if you are
underweight you now know all about
calories
about different types of foods that are
healthy in calories
you also know about ghrelin the gremlin
which we spoke about earlier
and you also know about sleep you know
about everything and lastly the most
important thing
you know about all the red flags and
when to seek medical attention that is
the most important part because your
health
is the most important thing i really
hope you find this information helpful i
always say this at the end of each video
if you have any of your own tips
please leave a comment below too because
i'd love to read it i'm sure anyone's
watching this video i'd love to read it
too
so it looks like we've run out of time
again in this week's responding to your
comment
if i didn't get back to your question i
am really sorry but the best advice
i can give all of you is keep on leaving
those comments
leave a comment in this video leave a
comment on the next video and eventually
i promise you
i will get back to you in a future
episode of responding to your comments
that's the end of this week's episode
always remember that you're awesome and
i will see you
next week hey guys thanks for watching
this week's video
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