HOW TO GAIN HEALTHY WEIGHT
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In today’s busy and unhealthy lifestyle most of the people
are suffering from the problem of overweight or obese.
While there are many peoples who are suffering from the
problem of underweight or too skinny.
Being skinny means having BMI (body mass index) less than
18.5, If you don’t know your body mass index than you can search it, there are
so many body mass index calculators.
PROBLEMS FACED BY SKINNY PEOPLES
Being too skinny is very big problem but not big as being
overweight or obese, an obsessed person is unhealthier and suffer from many
health problem like heart diseases or diabetes.
The skinny peoples also suffer from many diseases and they
look very unhealthy.
HOW TO GAIN WEIGHT AND MUSCLES
Things you will get to hear if you are underweight:
Most of the skinny peoples are being called that they have
hands like a matchstick, you are being called by nicknames like bamboo stick, pole,
skeleton etc.
Many peoples use to give you their suggestions like you
should eat more, you should join a gym.
You are assumed too weak by other peoples, you also face the
problem with your clothes, you don’t get the clothes which fits to your body.
Whatever you wear it covered your whole body and you look like an hanger, you
are uncomfortable at every social gathering because everyone tells you that you
are too skinny you should eat more etc.
HOW TO GAIN WEIGHT NATURALLY
EXERCISE
The first thing to put on some weight is you need to start working
out now. Exercise helps you to gain more muscle mass which is important to a
skinny person. Exercise makes you feel better and it also decreases stress.
LIFT HEAVY
Lifting heavy helps you to gain more weight, because it
increases your strength, lifting heavy weight increases your muscle mass, do
compound exercise because compound exercise increases the testosterone level,
which helps you to gain more weight easily.
INCREASE CALORIES INTAKE
The thing you need to increase your weight is you need to
consume more calories, you must take a caloric surplus diet, which means you
need to take 500 more calories than you eat right now. The most important
macros to gain weight are protein, carbohydrates, and healthy fats. You should
consume a balanced diet which should contain all these macros.
Carbohydrates, protein and good fats are very essential to
gain weight. The amount of carbohydrate should be more than protein and fats to
gain weight.
EAT MORE MEALS
It is hard to eat so many calories at once, because you
cannot eat too much food in one meal. so, the better option for you is eat more
calories than you eat.
Eat 6 times a day
1.
Have something healthy when you wake up for e.g.-
fruits
2.
Mid-morning snack
3.
Lunch
4.
Evening snacks.
5.
Dinner
6.
Before bed meal.
SKIP JUNK FOOD
While gaining weight, biggest mistake done by many peoples
is they start eating junk food, eating more calories doesn’t means that you should
consume junk food yes junk food contains high calories but the calories they
contain is bad calories. So, you need to skip junk food and start eating
something healthy.
DRINK PLENTY OF WATER
Drinking plenty of water keeps your body hydrates and it
also boosts your metabolism which helps your body to break down the food easily
and helps you to digest food properly, which helps you to gain weight easily.
it
also flushes out the toxins from our body. Drinking plenty of water gives you a
healthy and glowing skin.
EAT NUTS
Nuts are the good source of nutrients, they contain a good
amount of healthy fats and vitamins which is very important for your body. They
contain healthy fats which is required to your body, eating nuts also reduces
the chances of heart diseases.
CONSUME DAIRY PRODUCTS
Dairy products are rich in nutrients. Dairy products are
best source of protein, carbohydrates, and healthy fats. They are best food to
gain healthy weight easily. products like- butter, cheese, yogurt and milk
helps you in gaining weight easily.
GREEN VEGETABLES
Green vegetables are very beneficial for your health as they
contain vitamins like vitamin A, Vitamin C and vitamin K, which is very essential
for your body.
Green vegies are the good source of iron. They are also a good
source of nutrients like potassium, fiber and folates, which helps you to maintain
your weight.
CHICKEN AND EGGS
They are the best source of lean protein. Protein helps you
to gain muscle mass. Chicken contains two basic nutrients protein and fats; the
protein contain in chicken is the best protein for muscle building and the fat
present in chicken is very healthy for heart.
GAIN SLOWLY
While gaining weight the most important thing you should
consider in your mind is that you should gain weight slowly. If you think that
you will gain 10 kg’s of weight in some days just because you read articles
like gain 10 kg of weight in 10 days and you start eating too much calories
suddenly than it will give you so many health problems.
You should increase
your calories intake slowly so that your body can become habituate of it.
You should also read our more articles
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Eating more is easy when you eat right all the time.
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Doing weight training is less effective for losing weight than cardio workouts but they help to keep the level of metabolism which is important when you are on a long-term diet. Weight training makes the metabolism much faster and doesn’t let the body switch to the low energy consumption mode.
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