5 Amazing Solutions For Weight Gain
Obesity may dominate social discourse when talking about risks in public health but being underweight can also pose problems. One of the biggest myths about weight gain is that it is easy to do. People think about weight gain as simply eating more. You must also eat healthy because while junk food raises your weight, it comes with all health risks, from stroke to cardiac disease and diabetes.
How Do You Know You Are Underweight?
Being underweight is when your body mass index (BMI) goes below 18.5. With your BMI lower than this, your immune system is more susceptible to attacks. Even so, it is essential to remember that the BMI scale only considers weight and height and leaves out aspects like body composition, age, gender, and race.
Some people are naturally skinny due to their high metabolism and thinner frame. They are often healthy but with smaller body sizes. There are a variety of reasons one would be underweight. Aside from genetics, high-stress levels, eating disorders, irregular meal times, other unhealthy eating habits, and poor physical fitness are some of the reasons one could be underweight. We have come up with five solutions to get your weight up healthily.
Eat More Protein
Protein is an essential nutrient when it comes to weight gain. You gain more muscle mass when you include more protein-rich foods. The thing about gaining weight this way is that rather than increase the amount of fat in your body, you develop bigger muscles, thus increasing your mass. While taking proteins, the ideal way to do it is to eat about 1.5 grams to 2.2 grams of protein-rich foods for a kilogram of your body weight. Studies show that excess calories from a protein diet are stored in your muscle. Some of the foods you should consider eating include:
- Fatty fish
- Pulses and legumes
- Nuts and seeds
- Whole grains Fatty fish
Pulses and legumes
Nuts and seeds
- Whole eggs
- Red meat
- Dairy products
Stack Up on Calories
In theory, it is believed that adding 500 calories to your diet each day boosts weight gain by a pound a week. As such, you’re encouraged to eat more nutrient and calorie-dense foods. You should do this daily, from heavy meals to snack time. You can go about this in one of two ways. First, you could serve bigger portions on each meal or eat small frequent meals throughout the day. In increasing your calorie intake, you should avoid empty calories that do not improve your weight gain goals. There are several foods to include in your diet for more calories, such as:
- Avocado on toast
- Yogurt parfait
- Boiled eggs
- Cereal bars
- Bread and nut butter
- Protein smoothies
Drink High-Calorie Beverages
You can get a healthy calorie fix without having to eat solid foods. Liquid calories come in many forms and don’t have to be boring. Drinking liquids between meals is recommended, but you can take it a notch higher and make these helpful to your body. Shakes and smoothies are a great way to get some calories in without actually eating. High-calorie shakes also work better for people without an appetite who will not eat large meals as much as they should. Protein shakes and smoothies are a great way to get nutrient-dense food in your body without feeling full. Your smoothies can include:
- Nut butter
- Greens like spinach
Start Weight Training
Weight training is one of the underrated techniques for gaining weight. Most people assume that you only get to the gym to lose weight. This could not be further from the truth. Joining a gym and training with weights helps you gain lean muscle mass. To keep gaining weight, you may need to vary and improve your workouts by increasing the number of reps or weight lifted.
In weight training, you should also consider workouts with compound movements. You need a training regime with workouts that work multiple muscle groups, such as squats, deadlifts, and bench presses. With this, you should keep an eye on your calorie intake to match the intensity of your training. Adding whey protein to your list of supplements is a canny idea for people doing intense workouts.
Working Up an Appetite
Before we get to the steps we need to take to gain weight, we must first deal with appetite issues. Even with the will to do weight training and commit to a diet, your body needs to crave food for you to eat well. There are various ways to boost your appetite, and THC oil is quite apt. The best thing about THC oil is that it is bound to give you the ‘munchies.’ Aside from willing your mind to eat, it is the next most effective trick.
Stack Up on Fruits and Vegetables
In your journey towards weight gain, you should know what vegetables you eat. Watery vegetables such as celery do little to improve your weight gain goals. Instead, go for calorie-dense vegetables. Avocados are thought of as a superfood because of their rich nutrient content. Eating avocados gives you healthy fat, vital for weight gain, and many other beneficial nutrients. Add starchy vegetables such as squash, potatoes, corn, and sweet potatoes to your diet. Fruits such as blueberries, bananas, mangoes, and grapes will give you the fiber content you need to digest food properly.
A big part of your weight gain journey is what you put in your body. With the proper diet, you are halfway towards your goal. Your mindset as you embark on this goal is also a vital part of it. Sometimes, whether you are overweight or underweight all depends on your outlook. Be kind to yourself and accept that it may take months to reach your target weight.