How to gain weight and how to lose weight? These are the two major concerns of our present generation. In the past, weight gain tips or hacks were not as common as today because people at that time were more concerned about losing weight.
But, now the concepts are equalizing as most of the underweight people are looking for ways to gain weight. It is because people have realized the importance of a healthy weight and know that being underweight is as bad and unhealthy as being overweight and obese.
It looks cool to have a thin and sleek body shape but being slim and underweight are two different things. You are underweight when your body weight is less than the standard weight. You can find whether you are underweight or not by calculating your body mass index (BMI).
If you have a body mass index below 18.5, then you are underweight. It is undesirable as it affects your personality and good looks. With good health, good looks matter a lot.
So, here are some of my findings on how to gain healthy weight.
How to gain weight?
If you’re looking to gain healthy weight in a way that supports overall well-being, consider the following five simple steps.
Increase calorie intake
The fundamental principle of weight gain is consuming more calories than your body expends. However, not all calories are created equal. Focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Include whole grains, lean proteins, healthy fats, fruits, and vegetables in your diet to ensure a well-rounded nutrient profile.
Read also: How many Calories do you need per day?
Take proteins
Proteins are compulsory if you intend to gain weight. They add to your muscle mass and help you gain weight. Natural and artificial sources of proteins are available. Natural sources include organ meat, eggs, fish, nuts, milk, legumes, dairy products, and other natural sources. Artificially you can get proteins using a variety of supplements and other proteins and protein-rich products.
Take Nutritious and Healthy Food
For a healthy weight gain, it is necessary to eat healthy and hygienic food. Don’t rely on fast foods and cold drinks. They might cause weight gain, but the side effects are unhealthy and bad. Take fresh juices such as milkshakes or smoothies. Have a balanced diet and add food from different food groups. The five basic food groups are fruits, vegetables, dairy products, grains, and protein-rich foods.
A balanced and healthy diet is key to a healthy life and a perfect weight.
Take smaller but regular meals
Instead of relying on three large meals a day Increase your calorie intake by eating five to six mini meals per day. This approach helps maintain a steady influx of nutrients and calories throughout the day, making it easier for your body to absorb and utilize the energy for muscle growth and repair.
Eating more often instead of eating two to three times a day is part of a healthy weight gain plan. In this way, you can take nutritious foods from sources at different times.
Exercise and Strength Training
Last but not least, exercise because it helps in building muscle mass and increases your appetite. You can also perform yoga to gain healthy weight and keep both your body and mind active and functioning.
Pair your increased calorie intake with a structured strength training program. Resistance exercises stimulate muscle growth, contributing to a healthier weight gain. Focus on compound movements like squats, deadlifts, and bench presses, as these engage multiple muscle groups and promote overall strength.
Takeaway
A healthy weight gain plan requires a combination of strategic eating, exercise, and lifestyle choices. By focusing on a caloric surplus with nutrient-dense foods, balanced meal planning, strength training, smaller and more frequent meals, and adequate hydration, you can achieve weight gain while promoting overall well-being. It’s essential to approach weight gain with patience and consistency, allowing your body to adapt and grow sustainably. Always consult with a healthcare or nutrition professional before making significant changes to your diet or exercise routine.
Note: We highly recommend consulting a physician or a doctor if you have suddenly started losing weight because it can be a result of some medical health conditions.
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FAQs
Why is it important to focus on nutrient-dense foods for weight gain?
Nutrient-dense foods provide essential vitamins, minerals, and macronutrients, supporting overall health in addition to weight gain. Choosing these foods ensures that the extra calories consumed contribute to your well-being.
Can I gain weight without exercising or strength training?
While it’s possible to gain weight through increased calorie intake alone, incorporating strength training into your routine helps build muscle mass, contributing to a healthier and more sustainable weight gain
How do I know if I’m in a caloric surplus?
Tracking your daily calorie intake and comparing it to your estimated calorie needs can help you determine if you’re in a surplus. Online calculators or consulting with a nutrition professional can provide personalized guidance.
Are there specific foods I should avoid during the weight gain process?
While there’s no need to completely avoid any particular food, it’s advisable to limit highly processed and sugary foods. Emphasize whole grains, lean proteins, healthy fats, fruits, and vegetables for a well-rounded and nutritious diet.
How often should I adjust my calorie intake and exercise routine?
Monitor your progress regularly, and consider adjustments based on your weight gain goals. Consulting with a fitness or nutrition professional can help you make informed decisions about modifying your calorie intake and exercise routine.
Is it possible to gain weight too quickly?
Rapid weight gain can lead to an increase in body fat rather than muscle mass. Aim for a gradual and steady weight gain of about 1 to 2 pounds per week for a healthier and more sustainable approach.
Can I follow this plan if I have dietary restrictions or preferences (e.g., vegetarian or vegan)?
Absolutely. The principles of a balanced diet, strength training, and regular monitoring can be adapted to various dietary preferences and restrictions. Consult with a nutrition professional to tailor the plan to your specific needs.
How does hydration impact the weight gain process?
Proper hydration is crucial for digestion and nutrient absorption. Staying hydrated supports overall health and can enhance the effectiveness of your weight gain efforts.
What signs indicate that my weight gain is primarily muscle rather than fat?
Monitoring changes in your body composition, such as increased muscle tone and strength, can indicate that your weight gain is primarily muscle. Regular strength training and body measurements can provide insights into these changes.
Is it necessary to consult with a healthcare or nutrition professional before starting a weight gain plan?
It’s highly recommended to consult with a healthcare or nutrition professional before making significant changes to your diet or exercise routine. They can provide personalized advice based on your individual health status and goals
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