Tips To Gain Weight

How to gain weightfast and safely

About two-thirds of people in the US are either overweightor obese. However, there are many people who have the opposite problem of being too thin. This is  deal with, because being underweight can be just as bad for your health as being obese. also, many people who are not medically underweight still want to gain some muscle. Whether you are medically underweight or just struggling to gain muscle mass, the main principles are the same. This article outlines a simple strategy for gaining weight fast - the healthy way.

what does underweight really mean?

Being low weight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass required to maintain optimal health.

In contrast, over 25 is considered Low weight and over 30 is considered obese.

Use this add to see where you fit on the BMI scale.

However, keep in brain that there are many problems with the BMI scale, which only looks at weight and height. It doesn't take into account the muscles.

Some people are naturally most skinny but still healthy. According to this scale, being underweight does not mean that you have any health problems.

Being Low weight is about 2-3 times more common in girls and women than in men. In the US, 1% of men and 2.4% of women age 20 and older are underweight.

What Are the Health Consequences of Being Underweight?

Obesity is currently one of the greatest health problems in the world.

However, being underweight can be just as bad for your health. According to one study, being low weight has a 140% higher risk of premature death in men and 100% in women.

In compare, obesity was associated with a 50% higher risk of early death, indicating that being low weight may be worse for your health.

Another study found an increased risk of premature death in underweight men but not women, suggesting that being underweight may be worse for men.

Being underweight can also impair your immune function, increase your risk of infection, lead to osteoporosis and fractures, and lead to fertility problems.

In addition, people who are underweight are more likely to have sarcopenia (age-related muscle wasting) and may be at higher risk of dementia.

Several Things CanCause Someone to Become Underweight

There are several medical conditions that can lead to unhealthy weight loss, including:

Eating disorders: This includes anorexia nervosa, a serious psychic disorder.

Thyroid problems:  Having an overactive thyroid (hyperthyroidism) can boost metabolism and lead to unhealthy weight loss.

Celiac disease:  The most severe form of gluten intolerance. Most people with celiac illness don't know they have it.

Diabetes:  Having uncontrolled diabetes (mainly type 1) can lead to weight loss.

Cancer:  Cancerous tumors often burn big amounts of calories and can cause anybody to lose a lot of weight.

Infection:  Some infections can cause a person to be severely low weight. This includes parasites, tuberculosis and HIV/AIDS.

If you are low weight, you may want to see a doctor to rule out any serious medical conditions.

This is especially important if you have recently started losing a large amount of weight without even trying.

 

How to Gain Weight the Healthy Way    

If you want to gain weight then it is very important to do it in the right way.

Eating soda and donuts can help you gain weight, but they can destroy your health at the same time.

If you are underweight, you want to gain a balanced amount of muscle and subcutaneous fat instead of a lot of unhealthy belly fat.

There are many normal-weight people who have type 2 diabetes, heart disease, and other health problems often associated with obesity.

Therefore, it is absolutely necessary to eat healthy food and lead an overall healthy lifestyle.

Eat More Calories Than Your Body Burns

The important thing you can do to gain weight is to Build a calorie surplus, which means you eat more calories than your body needs.

You can determine your calorie needs by using this calorie calculator.

If you want to gain weight slowly and steadily, aim for 300-500 calories more than you burn each day, according to the calculator.

If you want to gain weight rapidly, aim to keep about 700-1,000 calories above your maintenance level.

Keep in mind that calorie calculators only issue estimates. Your needs can vary by several hundred calories per day, give or take.

You don't need to count calories for the comfort of your life, but it does help for the 1st  few days or weeks to get a feel for how many calories you're consuming. There are many great tools out there to help you.

Eat Plenty of Protein

Protein is the most important nutrient for healthy weight gain.

Muscles are made of protein and without it most of the extra calories can end up as body fat.

Studies show that during the breastfeeding period, a high-protein diet causes many of the extra calories to turn into muscle.

However, keep in mind that protein is a twin-edged sword. It's also highly filling, which can significantly reduce your appetite and appetite, making it harder to get enough calories.

If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). If your calorie intake is too high, you can go even higher.

High-protein foods include meat, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements such as whey protein may also be helpful if you struggle to get enough protein in your diet.

Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day

Many people try to limit either carbs or fat when trying to lose weight.

This is a bad idea if your goal is to gain weight, as it will make it harder to get enough calories.

If weight gain is your priority, eat lots of high-carb and high-fat foods. It's best to eat plenty of protein, fat, and carbs at each meal.

Intermittent fasting is also a bad idea. It is useful for weight loss and improving health but can make it very hard to eat enough calories to gain weight.

Make sure to eat at least three meals per day and try to add energy-packed snacks whenever possible.

 Eat Energy-DenseFoods and Use Sauces, Spices and Condiments

Again, it's very important to eat mostly whole, single-ingredient foods.

The problem is that these foods are more filling than processed junk foods, which makes it harder to get enough calories.

Using a lot of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat it.

Also, try to emphasize energy-rich foods as much as possible. These are foods that contain many calories relative to their weight.

Here are someenergy-dense foods that are perfect for weight gain:

·         Nuts: Almonds, Walnuts, Macadamia Nuts, Peanuts etc.

·         Dried fruits: raisins, dates, prunes and others.

·         High-fat dairy: Whole milk, full-fat yogurt, cottage cheese, cream.

·         Fats and oils:  Extra virgin olive oil and avocado oil.

·         Grains: Whole grains such as oats and brown rice.

·         Meat: Chicken, beef, pork, lamb, etc. Choose a fattier cut.

·         Tubers: Potatoes, sweet potatoes and yams.

·         Dark chocolate, avocado, peanut butter, coconut milk, granola and trail mix.

Many of these foods are very filling, and sometimes you may need to force yourself to eat even if you feel full.

If weight gain is a priority for you then it may be a good idea to avoid eating a ton of vegetables. This only leaves less room for energy-dense foods.

Eating whole fruits is fine, but try to emphasize fruits that don't require a lot of chewing, such as bananas.