So, you wish to gain some pounds in a short span of time and that too in a healthy way? Well! Then you have definitely come to the right place, as this article is all about healthy gaining weight.
Weight loss is no doubt a serious issue among most of the population around the globe. Consumers constantly see different commercials and news reports on trendy weight loss diets, flashy slimming products, and magic pills that promise to help them shed weight. But do you know in this battle of losing weight there are people who really strive hard to gain weight? Although being thin can seem to be absolutely fine but this can sometimes cause a lot of health problems.
Why is Fat so Important?
Fat has a very bad reputation and is thought to cause people to be overweight and obese. Not all fat is as bad as we think. Breaking down and storing energy as fat is in fact very good for the body. It is a way of the human body to use the food that we eat to function, heal, and grow. The stored energy in the form of fat can help your body to get through a strenuous workout session. Fats play a key role in the development of the brain, and in the prevention of inflammation and blood clots. The stored fat can contribute to healthy and flawless hair as well as skin.
How to Know that you are Underweight?
You need to check your body mass index or BMI to know whether you are underweight or not. For this either you can use an online body mass index calculator or simply calculate it by dividing your weight (kgs) by square of your height (meters).
Free Online Body Mass Index Calculator (bmi calculator) for You :
This BMI tool considers a person’s weight, height, age, and gender to calculate the score. If the body mass index of a person comes less than 18.5, then he and she is underweighted. You can also consult the medical professional to the determine whether you’re underweight based on your age, height, gender, weight, your everyday diet, and your physical activity types.
What are the Underlying Causes of Being UnderWeight?
Low body weight can be due to a number of causes, including:
- High physical activities
- Health problem/illness
- Physiological issues
- Unhealthy diet or calorie deficient diet plan
What are the health consequences of being too skinny or underweight?
There are a lot of consequence s of being underweight and some of them are:
- Early death
- Low self esteem
- Fertility problems in both male and female
- Age-related muscle wasting or sarcopenia
- Lower immunity
How to Gain Weight in a Healthy Way?
To gain weight you have to follow a few rules and most importantly you have to do it in the right way. Binging on fried foods, soda or a pastry can definitely add kilograms to your body, but along with that these foods might also bring several health problems as gifts for your body. At the same time these unhealthy food items will make you look fat and not healthy. We are sure you do not want to become bulged from anywhere. So, we are sharing some healthy tips that can help you to gain weight proportionally and make you feel great.
Are you Ready? Let us Get Started:
- Eat more calories
You should eat more amounts of clean calories and avoid unhealthy foods. The basic idea is that you have to gulp down more calories than what you are burning in a day. This does not mean that you have to drastically change your diet plan. You can increase your calorie intake slowly by adding nuts, seed toppings, milk, cheese, and other such healthy side dishes. You should include almonds, sunflower seeds, chia seeds, whole fruits, whole-grain products, etc to your daily diet.
- Add supplements
If your foods are not enough to give you all the calories that your body needs to build muscles or gain weight, then you should always switch to dietary supplements. For gaining muscle mass you can choose a good quality mass gainer supplement and if you are too skinny, then you can choose weight gainer supplements. Both these gainer powders are good sources of calories and each scoop of these products can provide you with good amounts of protein, carbs, fibers, vitamins, minerals and other essential nutrients.
- Eat plenty of protein-rich foods
Eat more and more protein rich foods like chicken, eggs, milk, cheese, etc. These food items can easily help to add muscle mass to your body and help you look great. If you are a vegetarian, then you can choose lentils, soy protein, pea protein, etc. for your mass gaining diet plan. Also, it is always a good idea to add protein supplements to your diet plan as these supplements are loaded with vital nutrients that are needed to maintain a healthy lifestyle while adding mass to your body. Plus, these supplements are also a rich source of amino acid that can help to repair the wear and tear in your muscles and tissues.
- Eat healthy fats and carbs
Both fats and carbs should be an essential part of your daily diet plan, if you are looking forward to gaining healthy weight. These foods will provide your body with the much needed energy and calories that can help you to not only gain weight but also stay energetic throughout the day. Some healthy sources of fats and carbs are avocados, fatty fishes, whole grain pastas, brown rice, bananas, potatoes, etc.
What are The Things to Avoid While Trying to Gain Healthy Weight?
Here are a few things that you need to avoid if you want to gain some healthy body weight:
- Fried foods
- White bread
- Processed and canned foods
- Too much exertion
- Too much stress
- Drink water just before eating
Conclusion: Along with all these changes in your dietary habits, you should not forget that your body also needs to do some strength training and cardio exercises in order to gain weight. Yes! You read that right. Even for gaining weight our body needs to shed some good amount of sweat. You can consult your fitness instructor and know what kind of exercises are required for your body type and workout accordingly.