How to gain healthy weight

HOW TO GAIN HEALTHY WEIGHT

Via

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.

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