Obesity or being overweight is the most common health problem while being thin is considered as healthy but being underweight is not good for health.
Many people have the problem of being obese, but there are also a lot of people who are too skinny.
Weight loss is also as dangerous as being obese.
There are many people who are not clinically underweight but still want to gain weight and increase their muscle mass because it gives beauty to our body. Whether you are clinically underweight or you want to gain weight and muscles yourself, the main rules are almost the same.
In this article, we will tell you simple strategies and tips to gain weight easily.
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Definition of being underweight:
Clinically, being underweight means a person has a body mass index BMI below 18.5. A person who has body-mass index over 25 is overweight and who has BMI over 30 is considered as obese.
You can use this calculator to find out whether you are underweight or not.
BMI is not true every time. For proper checkup, you should see your Doctor.
Being underweight is more common in Women than in Men. In the USA, 1% men and 3% women are underweight.
Results of being underweight:
Obesity is associated with 50% greater risk of Early death, but being underweight is associated with 125% of the early death in men and 100% in women.
It shows that being underweight could be worse than being overweight or obese.
Being underweight also has effects on your immune system, and you are at higher risk of developing infections. It can lead you to many life-threatening diseases like Osteoporosis and Sarcopenia.
Factors which can cause someone to become underweight:
Thyroid problems:
Having an overactive thyroid gland which can boost the metabolism in the human body can cause you to lose weight frequently.
Diabetes:
Diabetes patients are mostly underweight.
Cancer:
The tumors burn a number of calories in the human body and can make you skinny in days.
Infected people:
People who are infected by viral diseases lose their weight. Infections include tuberculosis, HIV/AIDS.
Eating Disorders:
People who don’t feel hungry after intervals could be obviously underweight because food is the fuel of our body.
How to gain weight safely:
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If you are willing to gain weight, then you should do it in the right way. To gain weight correctly, you should eat in a healthy way.
Now, we will discuss several ways by which you can gain weight easily and safely.
Eat food with more calories:
Human body needs some calories to control the functions of the body. Now, the important thing is that you should take increase calories in your diet than the needs of our body.
For a perfect weight, you should eat 200 or 300 more calories than your body burns and if you want to gain weight fast, take 700-800 are calories than your maintenance level.
You should count your calories with those days in which you are aiming to gain weight.
For this, you should have a table for measuring calories of the food you eat. You can view this report for measuring calories of your food. You can measure your calories per day using it.
Eat foods enriched with proteins:
Human muscles are made up of proteins and without proteins, your extra calories can not give any advantages.
Studies show that during periods of our feeding, a high-protein diet could cause extra calories to be converted into muscles.
Eat more frequently:
Most of the people usually eat only 2 to 4 times a day and eat large meals but for gaining weight you should take small meals 5-6 times a day.
Drink plenty of water:
Water is the major need of the body. You should take water when you are eating and after every hour, you should take one glass of water. A normal human should drink 12 glasses of water everyday.
Take healthy snacks:
Take peanut butter, nut butter, avocados, dried fruits and cheese as your snack. You should also take bedtime snacks such as sliced vegetables, sandwiches with avocado and jelly sandwiches. These are minor foods to gain weight.
Take extras:
Add extras such as yogurt with every meal. Add cheese in casseroles and scrambled eggs. Add dried milk in soups.
Drink Shakes and smoothies:
Drink such shakes, which are filled with calories. You should drink shakes and smoothies made with milk and some frozen fruits. Shakes can help you gain weight quickly, especially banana shakes.
Take exercise:
Exercise is usually preferred to such people who are overweight, but exercise is for all of us. Exercises such as strength training can help you gain weight by building up your body muscles. Exercise will build your muscle and will increase your weight
As many fruits as possible:
Fruits only have advantages. Fruits are essential for healthy weight gain. You should take full fat foods. Fruits will increase your calorie intake.
Apples, oranges,mangoes and almost every fruit is good for you, if you are underweight.
Healthy foods are essential for gaining weight. Below are some foods which are perfect for gaining weight:
Nuts: Almonds, Waltons, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt cheese, cream.
Fats and oils: Extra virgin olive oil and avocado oil..
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
Tubers: Potatoes, sweet potatoes and yams.
Dark chocolate, peanut butter, coconut milk, granola, trail mixes.
Many of the above foods are very filling and sometimes you should force yourself to eat even when you are full.
We have not discussed vegetables because they don’t play a big role in gaining weight. Although they are also good for health.
Gaining weight is more difficult than losing weight but like in all other circumstances, consistency also plays a big role here. If you are focused on maintaining your health and you are consistent enough to follow your diet routine, then there will be no hurdle.
When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism.
This is largely mediated by your brain.
So you should expect a certain level of difficulty and changes in your body activities. In some cases, you may need to force yourself to eat despite feeling stuffed and irritated but you should be a registered dietitian.
In the end, I will say that changing your weight is a difficult task, so you have to show patience and consistency.
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