Though many of you struggle with your weight gain, however, there are also many people with the opposite problem of being too skinny. This is a concern, as being underweight and it can be as just bad for health as being overweight.
Many people are not clinically underweight but still want to gain some muscle. Doesn't matter whether you are clinical underweight or simply struggling to gain some muscle weight, the main principles are the same.
So, in this article, you will get to know some simple strategies to quickly gain weight but in a healthy way. So, let's see it in detail.
What does underweight really mean?
Being underweight means having a body mass index below 18.5. This is estimated to be less than the body mass that is required to sustain optimal health. So, people over 25 is considered overweight and over 30 is said to be obese.
But, keep this thing in mind that some people are naturally very skinny but still healthy. Being underweight in this case doesn't mean that you have a health problem. The underweight problem is mostly seen in women and girls as compared to men in India.
What are the health consequences of being underweight?
No doubt, obesity is currently one of the world's biggest health problems. However, being underweight may be just as bad for your health. According, to one study being underweight, was associated with a 14% greater risk of early death in men and 10% in women.
In comparison to this, obesity was associated with 50% of a greater risk of early death, which clearly indicates that underweight maybe even worse for your health.
If a person is underweight then it can also impair their immune function, raise your risk of infections and can even lead to osteoporosis and increased risk of fractures.
So, it can be clearly seen that the underweight person also has so many health problems. But, let's dive deep into the major causes of underweight.
What are the causes that make one underweight?
Many medical conditions cause unhealthy weight loss:
1. Thyroid Problems: If you have a problem of hyperthyroidism (Overactive thyroid) then it can cause unhealthy weight loss due to the fast metabolism.
2. Eating disorders: Due to eating disorders too, people lose weight.
3. Diabetes: If a person is suffering from Type-1 diabetes, then he loses severe weight.
4. Infections: Certain infections can also cause someone to lose severe weight. Infections like Tuberculosis and HIV/AIDS are the two main infections which cause a lot of weight to lose.
5. Celiac Disease: It is the most severe form of gluten-free intolerance because most of the people doesn't come to know that they have Celiac disease and because of which they never go to the doctor for the checkup which leads to severe weight loss.
So, these are the five main causes of being underweight. Now, let's see how to gain weight healthily.
How to gain weight in a healthy way?
If you want to gain weight then it's very essential to do it right. Binging on sweets may help you to gain weight but side by side it can destroy your health.
If you are underweight and you want to gain the balanced amount of muscle mass and fat rather than a lot amount of unhealthy belly fat then it's important to eat healthy foods and live an overall healthy lifestyle. So, let's see five ways to gain weight healthily:
1. Eat more amount of protein
The protein is only the single most important nutrient for gaining healthy weight. Many studies show that during periods of overfeeding, a high protein diet causes many extra calories in the body to be turned into muscle but, keep in mind that protein is a double-edged sword.
It's also highly filling which may reduce your hunger and appetite making it harder for you to get in enough calories. So, here put more stress on the amount of protein you eat. Doctors have suggested that the person should aim for 0.7- 1 grams of protein per pound of body weight.
Eat high protein foods like fish, eggs, legumes, nuts and dairy products.
2. Drink Milk
If you want to gain weight healthily then add milk to your diet. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
3. Avoid drinking water before meals
Don't drink water before your meals as this can fill your stomach and make it harder to get in enough calories.
4. Eat energy-Dense foods
Add more energy-dense foods that are perfect for gaining weight. Foods like
1. Nuts: Almonds, peanuts, walnuts etc.
2. Highfat Dairy products: Whole milk, full-fat yoghurt, cheese, cream etc
3. Add dark chocolates, avocados, granola and coconut milk to the table.
4. Dried fruits like raisins, dates etc.
5. Eat fruits like bananas which are high in carbohydrates is a good choice.
5. Take Creatine
If you want to add the muscle building supplement to your table then you can take Creatine. It helps a lot in gaining a few pounds in bodyweight.
So, these are the five healthy ways to gain weight but wait how can I forget to give the bonus tip which is really very important.
Get good quality of sleep. Sleeping properly is very important for muscle growth. At least take 6-7 hours of sleep daily.
It can be difficult for some people to gain weight that's because your body has a certain set point of weight where it feels comfortable, whether you try to lose weight or try to gain weight, your body resists that changes by regulating your hunger levels and metabolic rate.
When you consume more calories and gain weight then you can expect your body to respond by reducing your appetite and boosting your metabolism.
This is largely because of your brain or weight regulating hormones like leptin. So, you may find a lot of difficulty in this phase as you have to force yourself to eat your food despite feeling stuffed.
But, don't forget that changing your weight is a marathon, not a sprint. It takes a hell amount of time and also consistency if you want to succeed in it.
Thanks for reading it till the end. Hope you find this post useful.
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