Scrawny people are more prone to various diseases, just like obese. Doctors always recommend that they should gain weight by building muscle.
Are you tired of being underweight? It's time to gain some kilos. But how? Some people struggle to lose weight but for some, gaining weight is challenging. Do you know the reason for being underweight? It can be due to low nutrition intake, eating disorders, infections, and other medical conditions. Before you decide to gain weight, find the reason for being underweight.
Always remember, gaining weight is a blend of a healthy diet and exercise. Instead of trying unhealthy ways, go for healthy ones only.
It will help to gain weight as well as keep you healthy. Are you wondering about the healthy ways? I have made a guide on "How to gain weight quickly and safely? - Gain Weight. "It helps you to learn about healthy ways to gain weight when you're underweight.
Tips to gain weight quickly and safely
Start eating frequently
If you are thin and want to gain some weight, you should start eating frequently. You should have five to six meals a day. You may feel full quicker but try to eat smaller meals during the day instead of large meals. It will help to add calories to your diet every day.
As per studies, adult women require 1,600 to 2,400 calories daily, and adult men require up to 2,000 to 3,000 calories. So focus on eating calorie-rich foods and change the food habits that you have earlier. For instance, choose whole milk over skim milk because whole milk has more calories than skim milk.
Gaining weight is not an excuse to eat unhealthily. When you decide to eat five to six meals in a day, keep a distance from the foods full of sugar and fats. If you have it once in a while, then it's okay.
Nutrient-rich foods should be a part of your diet. I understand that you have to take a high volume to get a proper caloric intake, but various healthy foods help you gain weight.
You can add whole-grain bread, pasta, cereal, fruits, vegetables, dairy products, lean protein, nuts, and seeds to your diet. In between the meal, you can have snacks like peanut butter crackers or yogurt.
Gaining weight doesn't mean adding fat. It means adding more muscle and bone mass, which you can get with healthy foods.
Add exercise to your routine
Do you want to gain weight that comes from muscle instead of fats? If yes, then you should add exercises that build the muscles to your routine. Why don't you try weight lifting? It will help in building muscles and avoiding unhealthy fats. Along with that, it will promote your health and make your body toned.
It would be good for you to take any professional advice about the exercise you need to do. You can do 10 minutes of cardio three times a week in a basic routine because excessive cardio will make you shed more weight.
Try smoothies and shakes
Soda, coffee, and other drinks have low calories as well as low nutritional values. Instead of these, you can get your hands on smoothies and shakes. Shakes and smoothies are healthy and have a lot of calories.
Smoothies and shakes are the most suited options for breakfast. Have you ever tried the mixed fruit smoothie? No? Well, it's easy to make and give all the nutrients that your body requires. For a mixed fruit smoothie, you need whole milk and fresh or frozen mixed fruit. Add whole milk and fruits of your choice to the blender and blend it well. Once you blend it, pour it back into the smoothie mug. You can add organic honey and sprinkle flaxseeds or chia seeds over it. Now your smoothie is ready.
Besides this, you can make the banana shake, mango shake, etc.
Keep an eye on your water intake
It is vital to drink 8 to 10 glasses of water every day. But you need to keep an eye on your water drinking time. Some people drink water just before having their or during the meal. It is a terrible habit, and it cuts out the appetite. It will be helpful for you if you sip higher-calorie drinks along with a meal or snack. But drinking water before or during the meal is a big NO. You can drink after 30 minutes. So always keep a check when to drink water.
Eat a healthy snack
It would be best if you prepared snacks that have lots of protein and healthy carbohydrates. You can try any of these:
- Increase your protein consumption with a protein bar.
- Try creamed soups instead of clear soups.
- You can have a mixture of nuts, seeds, cereal, and dried fruit. It is called trail mix.
- You can have a slice of whole-grain bread with peanut butter.
- You can top your avocado toast with an egg.
- Take chopped dry fruits, oats, fruits, honey and add them to yogurt. Your delicious and healthful snack is ready to eat.
Be Consistent to Gain Weight
The desired outcomes depend on consistency. Gaining weight isn't something you can just put a few weeks of hard work into and demand lasting results from.
I understand that adhering to any nutrition plan is the most challenging part but staying consistent is essential. Consistency is one of the most significant factors to achieve desired results. So choose a diet that you know you can easily follow.
Focus on the proper diet, keep doing exercise ( weight lifting), and be patient; you will get the results.
Before you get any diet plan or start doing exercises, you should find out why you are underweight. If it is due to poor nutrition intake, then you can maintain it with good nutritional food. If it is because of some medical condition like thyroid, you need to check with the professional. And get treatment for the same. Once your medical condition is manageable, a proper diet and exercise will help you to increase your weight.
Weight gain may not be easy for you but remember it is not impossible also.
Authored by: Vijeta Rana
About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.