How to Gain Weight
To some people, gaining weight is just as important to them as how others try to lose weight. Although being lean can be healthy at times, being underweight can also be a concern. This can sometimes be as a result of malnutrition or other health issues you are not paying attention to.
Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Other times, many people who are not clinically underweight still want to gain some muscle.
Who is Underweight?
An underweight person is a person whose body weight is considered too low to be healthy. Underweight people have a body mass index (BMI) of under 18.5 or a weight 15% to 20% below that normal for their age and height group.
Healthy ways to put on some few extra pounds:
- Eat more calories than your body can burn – It doesn’t matter if you think you eat a lot. If your average calorie intake is smaller than your calorie expenditure, you won’t gain weight. To get bigger you must create a caloric surplus. You have to eat more food than you do now to put on weight and stop being skinny.
- Do not drink water before meals – When you drink water before meals, it will occupy space for food and you wouldn’t be able to eat enough food your body needs.
- Eat More frequently – People underweight usually get full easily. The best way to eat more than you can is to eat more frequently. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-5 more meals a day.
- Workout – Working out more often can help you gain weight and muscle. Exercise can also help your appetite in order to help you eat more.
- Choose High nutrient foods – Eating foods with high nutrient can help you gain more weight. Most often people are underweight because they are not eating well.
- Protein shakes – Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
- Eat energy-dense foods – It is very important to mostly whole, single-ingredient foods. These are foods that contain many calories relative to their weight. These foods tend to be more filling than processed junk foods, making it harder to get in enough calories.
- Rice – A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
- Top it off – Add extras to your dishes for more calories – such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews
- Workout – Lifting weights triggers your body to build muscle mass. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.
Reasons you should be worried you are underweight
You can be underweight for many reasons. This can be due to some health problems. These include:
- Diabetes – People with diabetes can cause drastic weight loss. This mostly happens with people with type 1 diabetes.
- Some infections – Some infections such as HIV, tuberculosis and can make one lose weight and become underweight.
- Weak Immune System – People with weak immune system are prone to many diseases that can make them lose weight rapidly.
- Cancer – Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
Thanks for reading and leave your questions concerning any health problem and additional information that can help others in the comment section below.