How To Gain Weight While On Arvs

How To Gain Weight While On Arvs

Living with HIV can be challenging enough on its own without having to worry about weight loss. Antiretroviral drugs (ARVs) are a lifesaving treatment that manage the virus and allow people living with HIV to lead relatively normal lives. However, some of the side effects of ARVs can impact your appetite and cause weight loss. Fortunately, there are ways to gain weight while on ARVs.

📝 Index
  1. 1. Monitor Your Caloric Intake
    1. Tip:
  2. 2. Choose Nutrient-Dense Foods
    1. Tip:
  3. 3. Incorporate Resistance Training
    1. Tip:
  4. 4. Get Plenty of Rest
    1. Tip:
  5. Conclusion

1. Monitor Your Caloric Intake

In order to gain weight, you need to consume more calories than your body needs to function. This means eating enough food throughout the day to create a caloric surplus. Use a calorie tracker app or website to determine how many calories you need to eat in order to gain weight. Aim for a caloric surplus of around 300-500 calories per day.

Tip:

  • Eat calorie-dense foods such as nuts, seeds, and avocados.
  • Avoid filling up on low-calorie, nutrient-poor foods such as soda and chips.

2. Choose Nutrient-Dense Foods

In addition to consuming enough calories, it’s important to choose nutrient-dense foods that provide your body with the nutrients it needs to function and thrive. Focus on including plenty of lean protein, whole grains, fruits, and vegetables in your diet.

Tip:

  • Add peanut butter to your toast or smoothie for an extra protein and calorie boost.
  • Snack on a handful of mixed nuts throughout the day.
  • Use olive oil or coconut oil in your cooking for an added source of healthy fats.
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3. Incorporate Resistance Training

Add resistance training exercises to your fitness routine to help build muscle mass. This can include using weights or resistance bands to challenge your muscles and promote muscle growth.

Tip:

  • Start with bodyweight exercises such as squats and push-ups if you’re new to resistance training.
  • Work with a professional trainer to develop a resistance training program that’s safe and effective for you.

4. Get Plenty of Rest

Getting plenty of rest is essential for muscle recovery and growth. Aim for 7-9 hours of sleep each night and avoid overdoing it with your workout routine. Too much exercise without adequate rest can actually be counterproductive.

Tip:

  • Practice good sleep hygiene by creating a cool, dark, and quiet sleeping environment.
  • Avoid using electronic devices such as phones or laptops in bed.

Conclusion

While weight loss can be a frustrating side effect of ARV treatment, it’s possible to gain weight while on ARVs with the right strategies. By monitoring your caloric intake, choosing nutrient-dense foods, incorporating resistance training, and getting plenty of rest, you can promote healthy weight gain and improve your overall health and wellbeing.

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