How To Gain Weight The Healthy Way

 Who Needs to Gain Weight?

Compared to having an extra bulge popping from between the buttons of a shirt, a problem of being ‘too thin’ may appear to be rather whimsical and acceptable, so consider this an unexpected warning: Being underweight has more health-related concerns and risk of critical ailments if not taken care. The loss of excessive weight is directly related to the loss of enzymes and nutrients that are needed for the healthy sustenance and functioning of our bodies.

To simply put it forward, if your Body Mass Index (BMI) is below 18.5, then it’s a definite indication that you need to work upon your physiological needs. Against this fact is a commonly flown argument of ‘eat more you’ll be fine!’ If you must know, this is nowhere close to the truth of the matter. Therefore, it becomes very important to know how to gain weight fast.

Being underweight or anorexic is a condition that requires precise attention and care to find a healthy resolution with no further loss. Elaborating further on the seriousness of the same, here’s a list of consequences that follow unhealthy weight patterns:

Low immunity

Developmental delays

Lack of energy and productivity

Complications with pregnancy

Osteoporosis or weakening of bones

Learning How to Gain Weight in a Healthy Manner

If you want to know how to gain weight for females and males in a healthy way, these tips are for you. Here are some simple, natural, and effective ways in which you can take control of your weight:

1. Every Bite Counts

To successfully show growth in the chart, it is first suggested to intake more calories than your body naturally burns. Keep a track of every meal and measure the daily intake of calories. For a faster pace of weight gain, maintain 700-1000 calories over and above your normal diet. It is in the initial weeks or months that a conscious check of calories will be needed for practical results. Any food tracking app or a journal to keep a log sheet is recommended. Stock up your fridge with wholegrain toast, peanut butter, milk, calcium, and VItamin D enriched fruits and vegetables.

2. Eat Regularly and More Often

Make it a practice to have 3 to 5 meals in a day in equal intervals accompanied by healthy snacks that can include nuts and protein shakes. Rather than eating empty calories and excessive junk, eat food sources that are enriched with supplements. 

Additionally, pick nutritious starches, like brown rice and other rich whole grains. This guarantees your body is getting adequate sustenance that is reasonably expected, even if you are still dealing with a reduced appetite.

It’ll take time to balance out your meals stretched throughout the day, but make sure you avoid skipping the defined meals or fill them with nut-based snacks

3. Gradually Increase the Portion Size

While it is recommended to keep a check on what you eat and the regular intervals between your meals, it is also important to not overdo your limit. Just like losing weight, gaining is also a transformational journey that needs its own sweet time and dedication. Slowly but deliberately make an effort to increase the size of your portion. Add more high-protein meats, which are known to help you with building muscle.

Some of the must-haves in your diet chart are:

Nut based butter like peanut, almond, etc.

All sorts of fruits, however, avoid taking excessive sweet

Milk and dairy products

Plain yoghurt

Dry fruits and nuts

Raw seed

Spinach and other greens

4. Weight Training

Exercise is vital and an important part of lifestyle no matter what your end goal is. For a balanced weight gain program, strength training is suggested to build the muscles from the core and add mass to your structure. A well-routined training schedule fortifies your muscles and furthermore stirs up your fat absorption in the right place. High-intensity games like running or trekking are additionally significant for your wellbeing, and when balanced with a proper diet they result in the wholesome development of your muscles.

With proper assistance from a certified trainer, in the first couple of months, it is important to track your physical record and practice. Fueling your system by training at least thrice a week three times each week is fundamental for sound weight acquisition. For a balanced development of weight throughout the body, you should fluctuate and foster these exercises by gradually increasing the weight you lift or the number of reps or sets.

Some of the commonly recommended exercises are:

Deadlifts

Squats

Seat presses

Tricep presses

Pushups

Crunches

Lunges

Pull-ups

5. Keep a Positive Approach

As difficult it may get, a positive approach has never failed in providing exceedingly well results. The moment you decide to take control of your life and make an optimistic change, you take a pledge for yourself to give your undivided attention to the process. Avoid taking stress or overexerting yourself to reap maximum benefits.

The only thing to remember is to stick with a routine, deliberately and consciously sleep on time, and give your body the due time it needs to reflect the change outside and from within.

Conclusion

Finally, before you commence your weight gain journey and pick and choose what fits your lifestyle, consult a health expert. An expert can help lay out a plan of action on how to gain weight healthily. Underweight is not only a natural condition but can also be an added effect of underlying ailments that need to be identified at the earliest. It is not a walk in the garden, the process needs discipline and due diligence and dedication, but remember to keep your focus intact on the light at the end of the tunnel and make sure you feel its touch on your skin.

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