Hey there, health fitness buddies! Today let’s talk about a topic which does not have any aim of losing weight or gaining weight. In a healthy manner, afterwards also you find yourself being underweight then it’s not a good sign. Because if you’re underweight then it can cause health problems.
Weight gaining means only eating junk foods or drinking sugar filled drinks. It’s actual means is providing your body with the right kinds of foods and habits that result in muscle gain and overall your body fitness..
A healthy approach of gaining weight involves gaining a proper amount of muscle mass but not a lot of unhealthy belly fat.
As you all know, a healthy BMI has marks that are 18.5-24.9. According to guidelines, a person who has a BMI less than 18.5 is considered to be unhealthy. So they are required to gain weight to be in the margin of healthy weight.
Here are some healthy tips to gain weight if you’re underweight.
(Also Read More – 7 Foods That May Contribute to Weight Gain )
1. EAT NUTRIENT-DENSE FOODS:
The important thing here is quality over quantity. Instead of eating more empty calories from packed snacks, start eating nutrient-rich foods like lean proteins, whole grains, healthy fats, fruits, and vegetables. Which is really a good source.
These foods provide essential vitamins, minerals, and antioxidants which are necessary for overall health.
2. EAT CALORIE-DENSE FOODS:
Eat calorie-dense foods into your meals and snacks. Some calorie foods are:-
- Avocados
- Nuts
- Seeds
- Olive oil
- Dried fruits
Adding these to your meals can easily increase your calorie intake without overwhelming your stomach.
For taking the proper amount of calories in your diet you can use a calorie calculator.
If you want to gain weight slowly, try to aim for 300-400 calories more than you burn each day according to the calculator. If you want to gain weight fast. Try aiming for around 700-1000 calories above your maintenance level.
3. EAT REGULARLY
Being consistent is also very important. Aiming for three main meals is a must and one to two snacks throughout the day. Never try to skip your meals.
Skipping meals is not a good habit. This can lead to a decrease in overall calorie intake. Set reminders if you forget to eat on time, and be consistent that you are filling your body properly.
( Read more – 10 Easy-to-Follow Tips for Weight Loss )
4. EAT PROTEIN
Protein is also very essential for muscle repair and growth. Always try to include a good source of protein in your every meal.
List of High protein foods are:
- Eggs
- Fish
- Meat
- Dairy products
- Nuts
Protein plays a role in reducing hunger and keeps you healthy.
5. WEIGHT TRAINING
Always keep a habit of doing exercise daily which mostly includes weight training.
Be regular in steps done. By doing it it builds your muscle mass and building muscle does not mean adding weight but also boosts metabolism.
Exercises like squats, lifts are to be given more importance. Slowly-slowly increase the intensity of the exercises.
Weight training is a must and it should be done at least three times a week for better results to gain weight. This will aid in gaining and maintaining lean muscle mass.
6. CHOOSE FULL-FAT OPTION
Never get away from fats. Healthy fats foods are calorie-dense and they contribute to your overall health. You can eat full-fat dairy products like milk, cheese, and yoghurt. This also increases your calorie and it also provides nutrients like calcium and vitamin D.
Always remember moderation is the key.
7. STAY HYDRATED
Drinking enough water is important for maintaining good health, including digestion and nutrient absorption. Drink at least 8-10 glasses of water per day. Staying hydrated plays a very important role in gaining or losing weight. Consider calorie-dense beverages like smoothies or milkshakes.
8. SLEEP ROUTINE
Make a proper routine for sleeping daily. Taking a sleep for at least 6-7 hours is considered good for good health. Sleeping at proper time also plays a vital role in gaining weight.
Giving a proper amount of rest to your body helps your body to grow and repair. And also makes it easier to gain weight in a healthy manner.
9. TAKE PROFESSIONAL GUIDANCE / ADVICE
If in your journey you face problems in gaining weight with any health issue. Then you must consult any dietitian or healthcare specialists.
They can provide you with proper advice which may help you in your journey of weight gain.
( Read More – Summer Weight Loss- How to Lose Some Pounds in the Hot Weather )
10 . STAY POSITIVE
Keeping positive vibes on your side is an important thought in every step of the journey in life. Celebrate your progress, no matter how small. Every bite you take is a step towards your goal.
Never be around such people who have negativity filled inside them. This negativity can spoil your journey.
Always try maintaining a positive mindset as it’s very important in your journey of gaining weight in a healthy manner. Keep your mind relaxed and meditate daily.
11. BE PATIENT AND PERSISTENT
Being patient with yourself is the key to success.
Never be so hasty for the result because every good work needs time for a better outcome.
Healthy weight gain in a proper manner takes time and consistency.
Never forget to celebrate small victories in your journey, and remember that every step forward is progress towards a healthier, happier you.
There are many more staying healthy tips like:-
- Try weight gainer shake
- Use bigger plates
- Take creatine
- Avoid smoking
Conclusion:
Gaining or losing weight is not only the main thing but as the topic is of gaining weight. If you are involved in this process you should remember some tips. Like gaining weight does not mean you will start eating anything you wish.
There should be a limit and a proper diet plan by which you will stay fit and healthy. By giving your body with nutrient foods, staying active, and giving self-care, you can achieve your weight gain goals and can achieve a journey towards a healthier, stronger you.
Cheers to a healthier, happier you and also to your gaining weight journey.