Weight Gain: Nourish & Bulk Up
“Weight gain is not just about the number on the scale
Focus on nutrient-dense meals and snacks to fuel your body to
promote healthy weight gain. “
Healthy weight gain is crucial for individuals who are underweight, malnourished, or need to gain weight for specific health reasons, such as pregnancy, recovering from an illness or any other reason. It’s essential to distinguish healthy weight gain from unhealthy weight gain, which may result from poor dietary choices, lack of physical activity, or underlying health issues.
At Health Watch Nutrition Clinic, we understand that achieving and maintaining a healthy weight is not just about numbers on a scale; it’s about fostering sustainable lifestyle changes that promote overall well-being.
Challenges during weight gain journey:
Challenges during weight loss journey:
Changing Habits: Breaking old habits and adopting new, healthier behaviors can be difficult. Whether it’s overcoming cravings or establishing a consistent exercise routine, changing deeply ingrained habits requires time, effort, and commitment.
Managing Cravings and Temptations especially for those foods high in sugar, fat, and salt, can slow down your weight loss rate. Managing cravings and learning the art of eating right at the right time is what our program is all about!
Emotional Eating: Many people turn to food for comfort or to cope with stress, anxiety, or other emotions. We teach you to recognize and address emotional eating patterns which is so important for long-term sustainable weight management.
Plateaus and Slow Progress: Weight loss progress is rarely linear, and you may have experienced periods of plateau or slow progress despite your best efforts. It can be frustrating & demotivating, which is the real challenge and our team will certainly hand hold you ; to stay committed as success is sure to follow!
Social Pressures and Environments: Food is the focus in most of our social gatherings, celebrations, and outings; often making it challenging to stick to a healthy eating plan. With our guidance you will surely learn to develop socially correct behaviors and win over peer pressure to stay committed on the road to weight loss journey.
Time Constraints: It is surely intimidating-balancing work, family responsibilities, and other commitments! With our practical tips you will soon learn to prioritize healthy eating, make time for meal planning, grocery shopping, and include regular physical activity to help boost your metabolism.
Lack of Support: A strong support system can greatly influence weight loss success. Most of us lack support from family, friends, or healthcare professionals but please don’t lose confidence as we have a team who will stand by you , understand your needs and encourage active weight loss for better fitness goals .
Physical Limitations and Health Conditions: Certain health conditions or physical limitations may have affected your ability to engage in certain types of exercise or follow specific dietary recommendations. At health watch clinic we work closely with other healthcare professionals and develop a safe and effective weight loss plan tailormade to cater your individual needs.
Negative Self-Talk and Body Image Concerns: It is important that we learn to overcome negative self-talk and poor body image; rather with our regular counselling sessions we help cultivate self-compassion, practice positive self-talk, and focus on non-scale victories; so essential to motivate mental wellness.
Tips on stress management techniques, reducing screen time and improving sleep hygiene are important tools in this health journey.
Maintaining Long-Term Success: Many of us do manage to lose weight but then struggle all along to maintain the weight we attain! Most weight watchers enter the vicious sad circus of losing-gaining weight eventually amassing more fat mass and lesser muscle with bone thinning! It’s more important to learn healthy habits, manage stress, and adapt to life’s changes so you maintain weight loss results and prevent weight regain.
Appetite and Eating Habits: Some people might not feel very hungry or find it hard to eat adequately. It takes time to keep a routine to develop a healthy appetite.
Nutritional Choices & Deficiencies: Eating calories rich foods can make you gain weight, but it’s prudent to choose nutrient-rich foods for bettering health with healthy weight gain especially with specific dietary needs.
Physical Activity: Finding the right balance of exercise to promote muscle growth without burning excessive calories can be challenging, especially for individuals who may be new to resistance training or starting on any fitness regimes.
Time and Patience: Healthy weight gain is often a slow process, building lean muscle mass & increasing body weight requires consistency-dedication over time.
Digestive Issues: People can have stomach problems when made to eat more, so switching to a high calorie diet needs special guidance to avoid these issues.
Social Pressures: Gaining weight can be difficult with societal pressure to be thin & slim. Dealing with comments about your body or eating habits can be mentally and emotionally challenging.
Body Image Concerns: Weight gain can trigger body image concerns and insecurities, especially for those who want to get to a certain body size or shape.
Health Considerations: While weight gain may be necessary for some individuals to improve health outcomes, others may have underlying health conditions that complicate the process.
Our Program Features:
- Diet to help with healthy weight gain with correction of nutritional status.
- Video / In-Clinic consultation with Dr. Zubeda Tumbi.
- Follow-up Consultation with Dr. Tumbi Every 10th – 12th day.
- We have personalized, customized diet & lifestyle plans.
- Team Support: Monday to Saturday; 9:00 AM to 6:00 PM on WhatsApp, Phone & Email.
- Our supportive community outreach programs: a unique feature begun by Dr. Tumbi will help you to connect, share experiences with likeminded people in a group therapy.
- Tips on stress management techniques, reducing screen time and improving sleep hygiene are important tools in this health journey.
At Health Watch Nutrition Clinic: Our Weight Gain Program is designed to support individuals who are underweight, looking to build muscle mass, or needing to gain weight for health reasons. Major emphasis is placed on incorporating nutrient-dense foods that provide the necessary calories, protein, carbohydrates, fats, vitamins, and minerals to support healthy weight gain. The personalized approach by Dr. Zubeda Tumbi and her team helps you reach your health goals that impacts your health holistically.
