Losing weight can be difficult and is the main concern these days. But there are many people who are also struggling to gain some weight.Gaining weight can be sometimes as difficult as losing weight because it requires the same effort and consistency.
You can see if you are underweight by determining your BMI ratio. A BMI ratio of less than 18 indicates that you are underweight. So in this article, we will be discussing some ways which will help you gaining weight in a healthy way. So, let’s get started.
Ways to gain weight properly
If you want to gain weight, it is very important to do it in the proper way. By binging on junk food like pizza, burgers, sodas, etc. will do more harm than good. Here is the list of some healthy ways, by following them you will be able to gain weight without deteriorating your health.
1-Eat more calories than your body burns
If you want to gain weight you have to start eating caloriesmore than you need in a day. It is suggested that you should consume extra 500-700 calories every day to gain weight. So the daily calorie intake for men and women who are trying to gain weight is 2500 to 3000 and 2000 to 2500, respectively.
But if you are doing some exercise you have to make up for thecalories you have burnt by eating extra calories.
2-Include large portions of protein in your diet
Protein is the most important nutrient to eat when it comes to weight gain. Eating a meal rich in protein can help you achieve your goal of gaining weight very effectively. The recommended protein intake for weight gain is 1.5 to 2.2 grams of protein per kilogram of your body. Protein-rich foods are eggs, cheese, meat, fish, legumes, nuts, etc. Protein supplements like whey protein can also help you gain weight if you can find it hard to adjust enough food in your diet.
3-Don’t Forget your Carbs and Fats!
To gain weight, it is important that you should be getting enough carbohydrates and fats in your diet.
Carbohydrates are an essential source of energy and help in muscle growth. You can add healthy sources of carbohydrates in your food like whole-wheat bread, brown rice, beans, etc. instead of munching on food that contains unhealthy carbs.
Fats play an equally important role in weight gaining as of protein and carbohydrates. But you have to distinguish between healthy and unhealthy fatty foods.
Healthy fats are monosaturated and polyunsaturated and are found in foods like avocado, vegetable oils, fish, and nuts While unhealthy fatty foods are composed of saturated fats and trans fats. Foods that contain bad fats are fried foods and meats like pork, lamb, beef.
4- Start heavy-weight lifting and Cardio
Including weight training in your weight gain regimen is important. Because it helps in preventingthe conversion of the extra calories, you are intaking, into fat cells and helps in building muscle.
Weight lifting will also increase your appetite. Most people only focus on their chest, arms, shoulders, and legs which will result in disproportionate body mass and your body will not look good.
Your other parts of the body will also be prone to injuries if you do not work out on it as well. So it is important to include exercises which increase the core strength of your body. If you are new, you should hire a personal trainer for better and proper guidance. During the first few days, you will feel soreness in your muscles but it will go away in 4 to 5 days when you will get used to the exercise. Consult a doctor before doing weight lifting, if you have any kind of joint or muscle problem, just to be sure that it will not worsen your skeletal problem.
5- Drink your calories
Are you finding it difficult to eat 4 to 5 times a day?Then you should start taking calories in the form of fluids.Try drinking milk more often, as milk is rich in proteins, fats, and calories. Smoothies, milkshakes, and protein shakes are also a good source of healthy nutrients and are good replacements for people who have a small appetite. They help in taking the required amount of calories without making a person overly stuffed. The ingredients you can use in making a healthy smoothie are:
- nuts like almonds, walnuts, etc.
- berries like strawberries and raspberry
- seeds like pumpkin seeds
- leafy greens like kale, spinach, etc.
All of these ingredients are nutritious enough to make a healthy smoothie and will help you gain weight.
6- Be consistent
If you are thinking that you will gain weight just in a matter of days you are wrong. Because weight gain can be as hard as weight loss for some people. If you want to gain weight in a healthy and safe you have to be consistent and patient with the whole process. Stick to your regimen even if you do not see any benefits in the beginning and keep working towards your set goal.
You might find it difficult to consume more calories than you need, at the start. But your body will get used to it after some time and you will start having the desired result. So just be patient and trust yourself!
Your journey of weight gain should be healthy and safe. Just because eating junk and unhealthy food can increase your weigh. It does not mean the you shouldeat them, because it will come with a price.
Eating an uncontrolled amount of processed foods and food that are high in sugar can cause diseases like diabetes type-2, heart disease,and some other disease. So, eatfoods that are nutritious enough to fulfill your daily nutrient requirements and help you in achieving your target in a healthy way, without causing damage to your health.