Effective and Useful Tips to Increase Weight
The methods to increase weight either to compensate the underweight or to look healthier or for reasons such as gaining extra muscles are all same. In this article, we have discussed underweight and how we can increase weight.
Many people may not show interest to gain weight. However, a few who research on how to gain weight naturally and safely. This could include reasons such as underweight or to gain extra muscles or even to look a little healthier.
This article will guide the strategies to increase weight in a safe also in a healthy manner.
What Does Being Underweight Mean?
If our body mass index (BMI) is below 18.5, then we will be one among the underweight category. Body Mass Index us required and is important to sustain with good health. Underweight is said to be a common phenomenon among women and girls.
On the other hand, if this BMI is over 25 it is overweight and over 30 is obese. This BMI will take into consideration only our height and weight and the muscle mass is not considered in this.
How Can One Become Underweight?
There are several reasons that make a person lose his weight. Unhealthy weight loss leads to underweight. Some of the reasons include:
When the intake of food is not proper is below the required amount, it could lead to underweight.
Overactive thyroid (hyperthyroidism) is also one reason to lose weight as it boosts metabolism rapidly. This is an unhealthy weight loss.
As common forms, gluten intolerance also referred to as Celiac disease leads to weight loss. Many are not aware of this or prevailing.
Diabetes / Cancer / Infections
Having Type 1 diabetes or cancer tumors leads to weight loss as these tumors burn many calories. Also, infections such as parasites, AIDS and HIV leads to much weight loss.
Weight Gain in a Healthy Way:
Gaining weight is simple. But, to do it in a healthy way? It takes time and effort. A simple junk or an ice cream or even cheesy foods help us to increase weight. Simultaneously, we have to be prepared to lose our health as well.
It’s a fact that people of normal weight also face problems such as heart disease or type 2 diabetes or even more complications. To ensure the step towards gaining weight is right.
Gaining weight is possible with the following techniques:
1. Increase Calorie Intake
Calories are taken on the right quantity will help to gain weight steadily. Ensure not to burn too much calorie in a day. Doc is on foods such as cheese, olive oil, nuts that can increase the intake of calorie. A calorie calculator may be of aid in counting the calorie intake. Anything between 300 to 500 count aims at slow and healthy weight gain and calorie between 700 to 1000 increases weight rapidly.
2. Bunk on Fatty Snacks
Intakes such as nuts, seeds, and seed and nut butter, cheese and crackers, or dried fruit and full-fat yogurt help in adding weight. Nutbar and spreads with high calorie may help. A cheese slice in any intake may be of help.
3. Eat High Protein
Protein is a single nutrient that contributes much to weight gain. Studies show proteins can turn into muscles. So count the protein-calorie and increase its intake. Foods such as meats, fish, eggs, many dairy products, legumes, nuts are rich in protein. A point to be noted is that protein also keeps the tummy filling. This may reduce the intake quantity. So plan and fit it in the diet.
4. Increase Meal Intake
The quantity and the intake of food should be at a minimum of three times if we aim at gaining weight. This meal is better if filled with more carbs, protein and nuts and fats to increase weight. Ensure to have this combination in all times of the day. In the interim, try to eat some filling snacks such as nuts, dry fruits, chocolates, high-fat dairy foods, meat, avocados, etc.
5. Change Drinking Alternatives
Water is a good source to aid during thirst. But, this water can still be replaced by fat gain shakes or liquids that aid to gain weight. Milk is also a good source to increase weight. Water tends to put down calories while these dairy products help to gain weight.
Few Other Techniques for Weight Gain:
- Avoid taking water before consuming food. This reduces the craving and minutes the intake of food.
- Eat more often and watch out on what to eat. Chocolates and desserts before bed also help.
- Drinking milk helps to gain much calorie and protein.
- Weight gain shakers are full of carbs protein and fat which easily build weight.
- Eat on a bigger plate with little more food than the normal quantity.
- Adding cream to coffee or grabbing a slice of cheese is one of the simplest methods to gain weight.
- Getting proper sleep is very much important for the growth of muscles.
- Eating a combination of protein and carb is very important to build calorie.
- Quit smoking as smokers tend to lose much weight.
Gaining weight is also not a simple process. That too to do it in a healthy way requires much effort and time.