Gaining weight healthily can be as challenging as losing it. Registered dietitian Carlijn Appel shares expert strategies from her practice to help you gain weight responsibly and maintain it long-term. Featured in the November issue of Santé, here are three essential tips to start.
"If you're overweight, it might be hard to imagine, but in my practice, I see that gaining weight is often tougher than losing it," says Appel. "Many underweight clients struggle with disease-related malnutrition. If you're not in peak condition, forcing yourself to eat more can drain your energy. For healthy individuals aiming to gain, it's more straightforward—but patience is key. Gaining a kilo a week, like some can lose, isn't realistic. Progress comes step by step."
"The key is consuming more calories than you burn," Appel explains. "If eating enough is tough, focus on foods you enjoy—they go down easier. Sadly, relying on cakes and fast food adds weight but not health. Instead, I guide clients toward calorie-dense, nutrient-rich foods. An occasional treat is fine, but it shouldn't form the foundation."
"Stay active to stimulate hunger," advises Appel. "Try an apple or other tart fruit, or sip a cup of broth 30 minutes before meals."
Discover more expert tips in the November issue of Santé!
Visit Carlijn Appel's site at Dietistzonderdieet.nl.
Source: Santé November 2020, text: Marion van Es
