Weight Gain: Know the best tips, tricks and benefits
Are you bullied because of being skinny? Do you want to gain weight then this article is made for you. Read this to know more.
In this world full of people being trendy about losing weight, have you ever wondered about the people who struggle about gaining weight? Today we are here to help skinny people to achieve their new resolution of gaining weight.
What does being underweight mean?
An underweight person is someone whose weight is very less than normal. Malnourished people are usually underweight. A body mass index (BMI) of less than 18.5 is considered underweight. This is estimated to be less than the weight needed to maintain optimal health.
Why is gaining weight important?
Some people need to gain weight because being underweight can lead to health problems. It’s common to want to gain weight quickly, but it’s also important to do it safely. People trying to gain weight should aim to eat a balanced diet, lift weights, and get plenty of cardio.
Foods that can help you gain weight quickly
Carbohydrates also known as “carbs” are nutrients that the body uses to produce energy. People often use the term “carbs” to refer to foods that are primarily composed of carbohydrates. However, in addition to carbohydrates these foods may also contain other nutrients.
Examples of foods rich in carbohydrate include:
- 2.Whole grain bread and cereals
- 3.Dry fruits
- Dark Chocolate
Taking protein in proper amounts is very important for everyone, as it helps with muscle growth and maintenance.
Examples of foods rich in protein include:
4.Dairy products(like milk, cheese and yoghourt)
Want to know more about protein foods then click here.
Unsaturated fats in moderation promote good health, raise healthy cholesterol levels, and reduce the risk of heart disease. They are also very high in calories, making them ideal for weight balancing diets.
Examples of foods containing unsaturated foods include:
2.Nuts and seeds
Negative impacts of being underweight
- Being underweight can pose a great threat to your health.
- One study found that clinically underweight people had almost twice the risk of death compared to obese people. This suggests that being underweight may be worse for your health than being overweight.
- Being underweight can impair your immune function, raise your risk of infection, lead to osteoporosis and fractures and cause fertility problems.
- In addition, underweight people are much more likely to suffer from sarcopenia (age-related muscle wasting) and may be at higher risk of dementia.
Causes of being underweight
There are several medical conditions that can cause extreme weight loss, some of them are:
1.Thyroid-Hyperthyroidism (overactive thyroid) increases metabolism and can lead to unhealthy weight loss.
2.Diabetes-Uncontrolled diabetes (mostly type 1) can lead to severe weight loss.
3.Celiac Disease-The most severe form of gluten intolerance. Overall, the prevalence of celiac disease is rising in the 20th century and the 21st century.
4.Eating disorders-This includes anorexia nervosa, a serious mental health disorder
5.Cancer-Cancer can put the body in a hypercatabolic state, leading to increased energy expenditure. Weight loss can be significant, but the severity and weight loss depend on the type of cancer and age.
Different strategies to gain weight.
Whatever your reason for wanting to gain weight, there are various strategies you can use to gain weight.
Below you will find an overview of various methods that can help you gain weight.
1.Increase the intake of calories
The most important thing you can do to gain weight is to create surplus calories. Consuming more calories than your body needs.
You can use this calorie calculator to determine how many calories you need. According to our calculator, if you want to gain weight slowly and steadily, aim for 300 to 500 more calories than you consume each day. If you want to gain weight quickly, aim for about 700-1,000 calories more than your maintenance level.
2.Increase proteins in your diet
Adequate consumption of high-quality protein from animal products is essential for optimal growth, development, and human health.
A 2020 study of 23 people showed that increasing protein increases muscle mass. Adequate consumption of high-quality protein from animal products is essential for optimal growth, development, and human health .
A study of 23 people showed that increasing protein increased muscle mass.
3.Take more energy-dense foods
It is very important to eat primarily whole foods such as fruits, vegetables, whole grains and legumes. However, these foods tend to fill you up more than processed junk foods, making it harder to get enough calories.
Tips to gain weight faster
Here are some tips to make your journey quick:
1.Eat more frequently. Try to add-on a snack in between your meals whenever possible.
2.Try smoothies and shakes. Instead of drinking diet coke or other such drinks try smoothies, thick shakes and flavored yoghurt.
3.Protein shakes are a must. Start drinking them more frequently.
4.Avoid drinking water before meals because water can decrease your hunger thus causing loss of appetite.
5.Start working out daily. Doing exercise can increase your hunger and appetite, helping you in your weight gain journey.
Most Frequently Asked Questions on weight gain
Q1.How can I gain weight without gaining fat ?
One of the most popular methods is lean bulking. You can try clean bulking if you want to gain healthy weight.
Q2.How much time does it take to gain weight ?
The duration of weight gain varies from person to person as the body responds to excess calories and weight gain by reducing appetite and increasing metabolism.
Q3.Is there any risk related to being underweight?
Being underweight can have negative health effects. Underweight people are at risk of osteoporosis, infections, and early death.
Q4.What are some reasons for losing weight and being underweight?
Lack of exercise, health problems, vitamin deficiency are among the most common causes of weight loss.
The bottom line
Although the weight gain journey is not as easy as it seems to be, a little bit of dedication and perseverance is all it takes to reach your goal. These tips are proven to help you gain weight but you should always consult a doctor before changing your diet.