Losing weight can be a challenge and a big problem nowadays. But there are many people who struggle to gain some weight and gaining weight is sometimes just as difficult as losing it requires as much effort and dedication.
You can determine if you are underweight by determining your BMI percentile. A BMI of less than 18 indicates that you are underweight. So, in this article we will talk about some ways to help you lose weight in a healthy way. let’s start.
How to gain weight the right way
If you want to gain weight, it is very important that you do it the right way. Consuming fast food like pizza, burgers, soft drinks etc. is more harmful than good. Listed below are some healthy ways to gain weight without harming your health.
1- Eat more calories than your body burns
If you want to gain weight, you need to eat more calories than you consume during the day. To gain weight, you should consume 500-700 calories per day. So the daily calorie intake for men and women is 2500 to 3000 and 2000 to 2500 respectively.
But if you do some physical activity, compensate for the calories you burn by eating more calories.
2- Add more protein to the diet
Protein is the most important nutrient when it comes to weight gain. Eating a high-protein diet can help you achieve your weight loss goals. The recommended protein intake for weight gain is 1.5 to 2.2 grams per kilogram. Protein-rich foods include eggs, cheese, meat, fish, nuts, beans, etc. If you’re having trouble getting enough in your diet, a protein supplement such as whey protein can help you gain weight.
3- Don’t forget carbohydrates and fats!
To gain weight, you should consume plenty of carbohydrates and fats in your diet.
Carbohydrates are an important source of energy and are essential for muscle growth. Instead of unhealthy carbohydrates, you can include healthy sources of carbohydrates in your diet, such as whole wheat bread, brown rice, beans, etc.
Fats, like proteins and carbohydrates, contribute to weight gain. But you have to differentiate between healthy and unhealthy fatty foods.
Healthy fats are monounsaturated and polyunsaturated fats and are found in foods such as avocados, vegetable oils, fish and nuts, while unhealthy fats include polyunsaturated fats and trans fats. Bad fat foods are pork, lamb, beef and fried foods.
4- Start lifting weights and doing cardio exercises
Adding weight training to your weight training routine is essential. Because it prevents the reabsorption of excess calories, breaks down fat cells and helps build muscle.
Weight gain increases appetite. Many people focus only on the chest, arms, shoulders and legs, due to which the body weight is unbalanced and the body looks ugly.
Otherwise, it can damage other parts of the body. Therefore, it is important to include exercises that build core strength. If you are a beginner, you should hire a personal trainer for better and proper guidance. Your muscles will be sore for the first few days, but once you start exercising, it will go away in 4 to 5 days. Consult your doctor before lifting weights, if you have joint or muscle problems, to make sure it does not aggravate orthopedic problems.
5- Drink calories
If you find it difficult to eat 4 to 5 times a day, then start consuming calories in liquid form, milk is rich in protein, fat and calories, so try to drink milk as much as possible. Smoothies, shakes, and protein shakes are also good sources of nutrition and good options for people with limited appetites. This helps people to consume more calories than they need. You can use the following ingredients to make a healthy smoothie:
- Nuts like almonds, walnuts etc.
- fruit
- The milk
- Meat
- Strawberries and strawberries.
- The seeds are similar to pumpkin seeds
- Cabbage, spinach and other vegetables.
All these ingredients are rich in nutrients that help you build healthy muscles and gain weight.
6- Must be persistent
If you think that you will gain weight in a few days, you are wrong. Because gaining weight is just as difficult as losing weight for some people. If you want to gain weight in a healthy and safe way, you need to be consistent and patient throughout the process. Even if you don’t see progress at first, stick to your plan and keep moving toward your goals.
First, consuming more calories than you need can be difficult. But after some time the body will get used to it and get the desired result. Be patient and believe in yourself!
At Last
Your weight gain journey should be healthy and safe. Fast and unhealthy food leads to weight gain. Just because it’s worth the price doesn’t mean you should eat it.
Uncontrolled eating of processed foods and high sugar intake can lead to type 2 diabetes, heart disease and many other diseases. Therefore, eating enough nutritious foods to meet your daily nutritional needs will help you reach your goals in a healthy way without compromising your health.