How to gain weight

You must have always heard that everyone wants to lose their excess weight and follows various diet plans for it.

Some join a gym to lose weight, some try to lose weight by exercising at home.

Apart from this, some people also walk on a daily basis, which has a significant impact on their weight.

But have you ever heard someone say 'I have to gain weight' if not then let us tell you that there are some people in the world who do not gain weight and are very thin. 

Such people want to increase their weight for which they do many tricks.

 Although obesity continues to be a major threat to public health, being underweight can also cause health problems. However, there are still many misconceptions about the right methods to gain weight safely.

Certain methods of weight gain can have serious short- and long-term health effects. This is a challenge for those who need to gain weight and for those who are at a healthy weight but want to build muscle.

This article will give you tips for gaining weight in a safe and healthy way, including what to avoid when trying to gain weight.

It is as difficult for a person to gain weight as it is to lose weight, now it is necessary for someone to gain weight, then for someone to lose weight. Each has its own unique temperament, similarly, the physical conditions of all are also very different from each other.

For people who have tried everything to gain weight, we will tell you a natural and easy way to gain weight.

Yes, you read that right, it is very easy to gain weight just by changing your diet and adding some high calorie foods. But you may be surprised to know that eating fruits alone can also make you gain weight. Is.

Some people do not gain weight at all, no matter how hard they work, eat more food, eat all the time or spend money on supplements, they do not gain weight. And such people consider themselves lucky while not gaining weight also creates many complications in your body.

According to the American Journal of Clinical Nutrition, in order to gain weight, our body has white deposit tissue that is made up of fat and in some people it is not activated or due to a disease, if its capacity is lost, then the human being. does not gain weight, and such people need to take care of their health the most.

What does it mean to be underweight?

Using body mass index (BMI) is a common way to determine whether a person is in a healthy weight range. BMI of any person can be calculated using height and weight.

A person with a BMI of 18.5-2.9.9 would be in the healthy range. According to the guidelines, a person with a BMI of less than 18.5 is underweight and may need to gain weight for their health. 

There are also some factors that BMI does not measure, such as muscle mass. This can cause a healthy individual to weigh outside of the ideal range. For example, they may have a very high BMI due to being muscular rather than having a high percentage of body fat.

In general, a person's BMI provides a reasonable indication of whether or not they are at a healthy weight.

Some people are healthy despite being thin.

Being underweight on this scale does not necessarily mean you have a health problem.

Two to three times more girls and women are underweight than boys and men.

 In the United States, 1% of men and 2.4% of women age 20 and older are underweight.

What are the health consequences and risks of losing weight?

There are many health risks associated with losing body weight. In many cases, weight loss is due to a poor diet. This can cause malnourishment, which has many risks in itself. For example, vitamin D deficiency can negatively affect bone health.

You need enough calories every day for the body to function properly. Too few calories in diet can cause it

Fatigue

Nausea

Hair and skin problems

Being underweight may also cause you to:

Weak immune system

Osteoporosis

infertility

Eating problems

Developmental issues

The risk of infection increases

Such things can cause you to lose weight

A number of medical conditions can cause unhealthy weight loss, including:

Difficulty eating

Lack of appetite is a serious mental disorder.

Thyroid problems

Having too much thyroid (hyperthyroidism) boosts metabolism and causes unhealthy weight loss.

Celiac disease

The most severe form of gluten intolerance. Many people with celiac disease don't know they suffer from it.

Diabetes

Having uncontrolled diabetes (mainly type 1) can cause severe weight loss.

Cancer

Cancer tumors often burn a lot of calories and cause you to lose a lot of weight.

Infection

Certain diseases can cause you to lose weight severely. This includes parasites, TB and AIDS.

If you are underweight, you should see a doctor to rule out any serious medical conditions.

This is especially important when you start losing weight quickly without any effort.

How to gain weight in a healthy way?

If you want to increase weight, it is very essential to do it correctly.

Frequent consumption of soda and donuts may help you gain weight, but it can destroy your health at the same time.

There are numerous people of normal weight who develop type 2 diabetes, heart complaint and other health problems associated with obesity. 

Therefore, it is absolutely essential to eat healthy foods and lead an overall healthy lifestyle.

Eat more calories than your body uses

The most important thing you can do to gain weight is to be in a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs by using a calorie calculator.

If you want to gain weight slowly and steadily, aim for 300-500 calories more than you burn daily, in line with calculator.

If you want to gain weight quickly, aim for about 700–1,000 calories above your recovery level.

Remember that calorie calculators only provide estimates. Your needs vary by several hundred calories per day, give or take.

You don't need to count calories your whole life, but it helps every few days or weeks to get a sense of how many calories you're eating.

Eat plenty of protein

The single most important nutrient for healthy weight gain is protein.

Muscle is made up of protein and without it, most of these extra calories end up as body fat.

Studies show that during peak meal times, a high-protein diet causes many of the extra calories to be converted to muscle.

However, always keep in mind that protein is a double-edged sword. It's filling, which can significantly reduce your appetite and hunger, making it difficult to get enough calories.

If you're trying to increase weight, intention for 0.7-1 gram of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). You can go even higher if your calorie intake is too high.

High protein foods include meat, fish, eggs, many dairy products, beans, nuts and others. Protein supplements can also be helpful if you struggle to get enough protein in your diet.

Eat plenty of carbs and fats and eat at least 3 meals per day

Many people try to reduce carbs or fat when trying to decrease weight.

This is not a good idea if your goal is to increase weight, as it will make it difficult to get enough calories.

If weight gain is your priority, eat plenty of high-carb and high-fat foods. It is best to eat high amounts of protein, fat and carbs at each meal.

Intermittent fasting is also a bad idea. This is useful for weight loss and improving health, but it can make it harder to eat enough calories to gain weight.

Make sure to eat at least three meals a day and try to eat energy-rich snacks whenever possible.

Drink high-calorie smoothies or shakes

People with small appetites may find eating a high-calorie shake or smoothie more palatable. They provide nutrient-dense calories without making you feel overly full.

A suitable smoothie can include the following ingredients:

Nut butter

fruit

The milk

Yogurt

nuts

seeds

Greens, such as spinach

What should be avoided while gaining weight?

When trying to gain weight, you should be careful to avoid the following:

Inadequate cardiovascular exercise

Some people skip cardiovascular exercise when they're trying to gain weight, but it's important to maintain a healthy heart, lungs, and brain. 

Running, cycling, swimming, etc. are excellent forms of cardiovascular exercise.

People looking to gain weight can try limiting cardiovascular exercise to about 20 minutes three times a week, rather than avoiding it altogether.

Diet that has less vegetables

Many vegetables are low in calories. However, it is important not to exclude them from the diet for weight gain. Vegetables are an important source of vitamins and minerals, and not eating enough of them can lead to malnutrition.

Giving up too soon

Gaining weight safely can take patience and determination. It is not always possible to get instant results. Every person is different, and it may take longer for some people than others.

If you also want to gain weight, use these 5 foods

Weight gain foods

* banana

Bananas are rich in iron, potassium, antioxidant phenolics and magnesium which give your body strength and increase unwanted weight gain. But for that you can eat banana at any time of the day and also drink its shake.

Bananas can also be a great choice for gaining weight, with an average of 119 calories per banana. Rich in carbohydrates and calories, bananas also contain micronutrients, which help improve gut health.

Rice

Eating more rice also causes weight gain because it contains more calories, so eat more white rice.

Potatoes

Potatoes are rich in starch and magnesium, which help in gaining weight quickly. Therefore, use potatoes in every meal and salad, apart from eating potato halwa.

Eggs

Eating a fried egg increases weight quickly and your body also gets more energy, so eat more than one egg a day but use fried ones.

date fruit

Dates contain fiber, potassium, magnesium, vitamins and antioxidants along with serotonin. Even eating 2 to 3 dates per day can make you gain weight quickly.

Banana and Date Shake

 Banana and date juice is considered to be the most special supplement for weight gain, so drink two glasses of banana date juice every day.

How to make juice

Put a glass of milk in a blender, along with a banana and two dates and blend. Get ready your homemade weight gain supplement that can make you gain weight fast.

Mango

Mango is one of the tastiest fruits, it is a rich source of several nutrients like vitamins B, A and E. However, most people love this fruit for its versatile taste but this sweet fruit is loaded with calories and Carbohydrates lead to overeating and one cup of mango contains about 99 calories. So, if you want to gain weight, include delicious mangoes in your diet.

Coconut

This amazing fruit needs no introduction, its outer shell retains the freshness and flavor of the fruit. An important ingredient used in various dishes, coconut is rich in calories, fat and carbohydrates. This versatile fruit is rich in minerals like phosphorus and copper, so if you want to gain weight, both coconut and coconut water, are the best.

Dry fruits

Dry fruits are rich in nutrients and hence they are also the best food for weight gain. Loaded with nature's goodness, these natural fruits have been dried in a variety of ways to make them high in natural sugars, which can give you instant energy.

Avocado

This nutritious fruit is full of healthy fats, which can help you gain weight naturally. In fact, one medium-sized fruit has about 162 calories. Additionally, it can be a good idea to include it in your daily diet as it is rich in healthy plant-based proteins, micronutrients, including potassium and vitamins K, C, B5, etc.

Ask for help where needed

Health and fitness professionals provide encouragement and helpful advice for developing diet and exercise plans to support healthy weight gain.

Likewise, a registered dietitian can provide meal plans to increase calorie intake. Also, they can help ensure that a person is gaining weight safely.