How To Gain Weight Safe And Fast
People often think that being overweight is a major problem. But, have you ever thought of how being underweight can be a problem too? Yes, many individuals across the globe suffer from being underweight and work towards gaining weight in many ways.
In this article, let’s look at what being underweight is and how you can gain weight safely.
What Does Being Underweight Mean?
Being underweight is if you have a Body Mass Index (BMI) below 18.5. However, it is a value that is not enough to sustain optimal health.
On the other hand, being overweight is having a BMI above 25, and being obese is having a BMI above 30.
Women are more likely to be underweight than men. Research shows that in the US, 2.4% of women above the age of 20 are underweight compared to just 1% of men.
What Causes Someone To Become Underweight?
There is not just one reason that causes a person to become underweight. Here are some of the many reasons why people become underweight.
- Eating disorders
- Glucose intolerance
- Thyroid issues
Risks Of Being Underweight
Being underweight can cause some serious problems to any individual. Below are a few of these problems.
- It can increase the risk of early death by 50%
- It can impair immune function, thereby raising the risk of infections
- It can cause fertility problems
- It can lead to osteoporosis and fractures
- It can increase the risk of suffering from dementia
How To Gain Weight Safe And Fast
Anyone who is underweight would naturally want to gain weight fast. However, not all methods used for gaining weight are safe. Here are a few ways to gain weight without any negative impacts or side effects.
Eat More Calories Than What Your Body Burns
To achieve a healthy weight, you can use a calorie calculator to determine how many calories you need to consume per day. Generally, it is advisable to aim for 300-500 calories more than the amount you burn per day.
If you want to make this process faster, you can aim for 700-1000 calories if it is acceptable to you.
Eat Meals Frequently
Focus on eating more meals than eating a lot of food in just three meals. Once you start eating meals frequently, you gain weight because of all the calories you put into your body.
Moreover, if you don’t have an appetite, it is always easier to have small meals frequently than to overload yourself with one of the main meals.
Consume Nutrient-Rich Food
Whether you are overweight, underweight, or have a healthy weight, you need to consume nutritious food. However, it becomes more important to do it when you are underweight.
Choose to eat healthy foods, including whole-grain bread, fruits and vegetables, nuts and seeds, lean proteins, and dairy products. Try to include a mix of carbohydrates, proteins, fatty acids, and vitamins and minerals in your diet.
Consume Energy-Dense Foods Topped With Sauces And Condiments
Including various sauces and condiments in your food makes it tasty. It inclines you towards eating more food which is a good thing.
When you eat like this, you also avoid eating a lot of junk food that is unhealthy. Always try to include these in your food, especially when you feel tempted towards eating junk food.
Improve Fitness And Strength With Exercise
Even if you have a healthy weight, it is always important to stay fit and active. It is one of the key ingredients for a healthy and long life.
Do strength training to help you gain weight by building up your muscles. In addition, exercise can also make you feel hungry, which is precisely what you need.
Include Smoothies And Shakes To Your Diet
Smoothies and shakes are the way to go if you are tempted to try out coffee, diet soda, and various other drinks that don’t add any nutritional value. Instead, you can try out specifically curated meal replacement shakes to help you put on.
Meal replacement shakes have a lot of nutritional value and can help you gain weight by increasing muscle mass. They are also tasty and convenient. Find out more about these shakes by clicking here.
Indulge In Occasional Treats
Being underweight does not mean that you can eat any amount of junk food or food with excess fat and sugar. You still need to be mindful of your fat and sugar intake. However, the occasional treat in the form of ice cream or cake is completely fine.
You can also try healthy but delicious alternatives like yogurt, granola bars, and bran muffins.
More Tips On How To Gain Weight
A healthy lifestyle plays a major role in how fast you can gain weight. Certain lifestyle habits can lead to negative results in terms of weight gain.
Here are some do’s and don’ts on your journey towards gaining weight safe and fast.
- Use bigger plates to eat.
- Add cream to your coffee which can help add some calories.
- Get enough sleep.
- Eat proteins first and vegetables last in your meal.
- Drink water before meals.
Foods That Make You Gain Weight
According to the information given in this article, there are many types of food you can eat to gain weight fast. However, to make things simple for you, here is a list of foods that you can eat to gain weight naturally and healthily.
- Red meat
- Whole-grain breads
- Dried fruits
- Salmon and tuna
- Cereal bars
- Dark chocolate
- Whole-grain cereals
- Fats and oils like olive oil
If you are underweight, gaining weight in a safe and healthy way is possible as long as you follow the correct steps. Remember, no pill can make you put on just like that.
You need to commit yourself to eating healthily and generously and staying away from junk food as much as possible. If you follow the above tips, you will gain weight naturally very soon.