Are you tired of being called skinny by your friends or colleagues? Or do you want to gain weight to get selected for upcoming sports in your school or college? If you’re shaking your head in agreement, you must have a look at our full post below!
Weight loss may be ubiquitous in today’s generation, but not everyone on the planet wants to attain the same goal. On the contrary, the question about the ways to gain weight comes in more often than you can even think. However, gaining weight easily isn’t as easy as it sounds. But you don’t have to worry anymore. Our article below outlines a few strategies to gain weight in a healthy and natural way.
What Does Underweight Mean?
The medical definition of underweight is having a body mass index below 18.5. Conversely, having a BMI of 25 is considered overweight, and a BMI of 30 is considered obese. You can use our calculator to check your BMI scale here BMI Or Body Mass Index Calculator. We’d like to assert the being underweight according to BMI does not mean you are suffering from a health problem, as BMI does not take muscle mass into account.
Causes Of Being Underweight:
Several conditions underly a thin frame. Below are a few.
This is, perhaps, one of the leading causes of a small frame. Anorexia nervosa is rampant in adolescents, who try to look skinny, mostly after being influenced by their peers.
An overactive thyroid, which is medically called hyperthyroidism, can boost metabolism manifolds, leading to unhealthy weight loss
Celiac, the most severe form of gluten intolerance can also lead to weight loss. The biggest concern with celiac disease is that most of the people are not aware that they have this disease.
Diseases and infections like tuberculosis, HIV/AIDS, and parasites can also cause severe weight loss.
Health Consequences Or Side Effects Of Being Underweight:
Just like obesity, even being underweight can pose some health problem. It’s reported that being underweight can increase early death in women by 140% and in women by 100%. Below are a few health complications associated with being skinny.
Being underweight is associated with sarcopenia, an age-related muscle wasting, which can lead to dementia in future.
Impair Immune Function:
Being too skinny can impair the immune function, increasing the risk of infections. It can also affect the health of the bone, leading to fractures or osteoporosis.
How To Gain Weight Fat?
When trying to gain weight, you might feel the urge to indulge in soda, cakes, and doughnuts. It will help you gain weight, but can harm your health at the same time. You have to aim for a balanced amount of fat and muscle fat for a healthy weight gain. Below are a few tips to gain weight naturally!
Eat Calorie Laden Foods:
To gain more calories, you have to eat more calories than your body can burn. Rarely do we give such advice to people. And myself being a bit on the heavier side, I can’t tell how lucky you are to be on the lighter side, primarily because you are allowed to eat calorie rich and nutrient dense foods like oily fish, nuts, avocado, whole eggs, red meat and much more. And we’re talking about CALORIE RICH and NUTRIENT DENSE FOOD. That doesn’t mean you can eat empty calorie foods like saltine crackers, cola or gummy bears. Your diet plan must include foods that meet the RDA of protein. And do not forget to add carbohydrate-rich food in your diet.
Eat Fat To Your Heart’s Content:
Fat is one of the smartest options to gain weight as it has twice a number of calories than carbs and protein. It also has the lowest thermic effect of food when compared to carbs and protein. One of the easiest and healthiest ways to include fat in your diet is by cooking your food, especially meat and veggies in coconut, olive or other calorie rich oils. You can also consider adding a few drops of oil to your protein shakes.
Eat Three And Two Snacks A Day:
Eating regularly will ensure that you are getting the extra amount of calories required. So, your aim should be to try and get as many calories a day, with snacks in between. Avoid colas and alcohol, but drink whole milk, juices and protein shakes.
Indulge In Butter Or Ghee:
A fast way to gain weight. If you’re bored of drinking milk every given day, you can substitute it with butter or ghee. Apple a teaspoon of butter on the bread and toast until the butter melts completely. You can also try ghee or clarified butter instead of ghee. But remember, both ghee and clarified are high in saturated fats. So enjoy it in limits.
Eat Whole Grain Breads:
When you’re trying to gain weight, you should eat dense and hearty bread like oat bran, whole wheat, rye, and pumpernickel rather than regular whole wheat bread. Apply a generous portion of jam, hummus, cream cheese or peanut butter on thick slices of bread and have with coffee or tea.
Fruits And Vegetables:
When going for vegetables, opt for starchy ones like corn, peas, carrot, beet, winter squash and beets. You have to avoid water rich veggies like celery, eye, broccoli, green beans, zucchini, and cauliflower. Same is the case with fruits. Pick dense fruits like apples, pineapples, cucumbers and pears and avoid watery fruits like plums, berries, watermelon, and oranges.
Life Heavy Weights:
To ensure that the excess calories you eat are deposited in the muscles instead of the fat cells, it is crucial to lifting weights. Hit the gym and lift weights 2 to 4 times every week. You should attempt to increase the volume and weights as you proceed. If you’ve never hit the gym before, we’d suggest you hire a personal trainer before getting started. You should also take the muscle-building supplement creatine monohydrate to gain some muscle mass.
A Few Essential Tips To Gain Weight:
All being said and done, here are some other tips you can do to gain weight.
- Do not drink water before meals. Drinking water before eating will fill take ample room in the stomach, making it difficult to eat food.
- Eat in larger plates to take in more calories.
- Sleep well. It’s a prerequisite to a healthy weight.
- Quit smoking. It’s been proven that smokers weigh a lot less than non-smokers.
- Add some cream in your coffee to increase your calorie intake.
We hope our article helped solve all your queries. We agree gaining weight isn’t easy. But it isn’t too difficult as well. At least, you’re fortunate that you do not have to indulge in strenuous exercises or make severe lifestyle changes to get results.
What tips and tricks would you suggest to gain weight? Tell us by commenting below!