Believe it or not, losing weight or gaining weight can be equally challenging for some. And, like obesity poses some health problems, being underweight can also stop you from reaching optimal health.
But, gaining healthy weight isn’t as intimidating as it sounds!
We are here to tell you some easy tips on how you can gain healthy weight and bid goodbye to all the underweight problems affecting you.
Before you get into the secret tips, just remember that you need to stay positive and be consistent this entire time to help you reach your goal faster.
Let’s begin, then!
Are there any health consequences of being underweight?
Before delving into the ways to gain weight, we want you to know if being underweight can pose any threats.
Well, the answer is yes!
Some studies are of the view that being underweight can increase your susceptibility to infections, affect your immune mechanism, and cause fertility issues. And, you may also be prone to osteoporosis.
Now, you surely understand the importance of maintaining a healthy weight. So, without further ado, here are the tips you have been waiting for!
Secret tips to help you gain weight in a healthy way
Consume more calorie than you release
Well, though this idea may sound a bit weird, you have to create a calorie surplus to gain weight. This means you have to consume more calories than you are burning or releasing in a day.
To begin with this, you need to understand your calorie needs and see the amount you are burning daily. Of course, this will be a rough estimate and you will only need these calculations for a week to get an idea.
Studies say you need to add about 300-350 more calories than the amount you burn to gain weight steadily. And, to pace up the process, try to aim for around 700-1000 calorie surplus.
For example, you can indulge more on protein smoothies like chocolate banana nut smoothie or vanilla blueberry shake. These are very high in essential nutrients and can provide you with around 400-600 calories. Dried fruits like dates and raisins are also high in calorie content and rich sources of antioxidants and healthy fibers.
Remember, the calorie intake needs to be through healthy eating habits and not through junk food!
More and more protein
Want to gain healthy weight fast? Please make protein your best friend!
Otherwise, the extra calories will end up as body fat, instead of helping you gain muscles. And, as proteins are the building blocks of muscles, you have to incorporate plenty of protein in your diet.
So, try to indulge more in high-protein foods such as legumes, nuts, fish, eggs, meat and dairy products.
You can also try out some dietary supplements as they are quite high in protein content and will help you gain healthy weight and muscles, faster.
Eat more frequently
While we say this, we want you to prioritize quality over quantity, for all your meals in a day.
Plan 3-5 meals in a day and among these, two or three can be heavy, like breakfast and lunch. Along with integrating high-protein foods, you need to add foods that are a rich source of fibrous carbohydrates and healthy fats.
It is because including a good amount of these in your meals will help you stay strong in your workout sessions and support faster muscle growth.
You can find healthy fats in nuts, avocado, fish, etc. And, some rich sources of fibrous carbohydrates are broccoli, carrots, Brussel sprouts, cauliflower and green beans.
Resistance or strength training can help
Alongside good nutrition, you can bid goodbye to your underweight issues with the help of proper weight training.
Try to practice resistance or weight training at least 3 times a week to accelerate the weight gain process. This is a tried and tested way to gain and maintain lean muscles.
You can also integrate exercises like squats, bench presses and deadlifts that enhance compound movement and will help you gain weight effectively.
But, if you are into strength training, you have to increase your calorie intake to provide your body with enough fuel.
Consistency is the Key
Last and also, a very important tip would be to maintain consistency.
You have to understand that a weight gain journey is not as easy as taking a walk in the park. So, be patient and consistent and try to make this journey fulfilling and wholesome.
Role of dietary supplements
Many times, we tend to miss the essentials in our regular diets. Good news? There’s an easy way you can opt for to make sure you never miss out on these nutrients!
You can go for healthy weight gain supplements. These supplements are rich in nutrients like muscle-building protein, healthy carbohydrates and fats and can help you with the necessary micronutrients, too. It’s like an all-in-one pack!
By now, you know the steps you need to follow to gain weight healthfully.
So, all that’s left for you to do is skimming through the tips, and start working on these from today itself!
Just be consistent and you can see the results for yourself!
And, you also know that this will not just happen overnight. It will require some hard work, patience, consistency and most importantly, your willingness and determination to achieve optimal health.
So, have faith, take a deep breath, and get started!