Being Obese is dangerous, but being underweight is also not good. Being underweight is defined as having a body mass index (BMI) below 18.5. It is estimated to be less than the body mass needed to sustain optimal health. Gaining weight is as difficult as losing weight, it is not easy to put extra healthy fat, remember gaining belly fat is unhealthy, what you want it some subcutaneous fat and muscle mass.
Consider watching this video to know more about 5 ways to lose weight and never gain it back.
Some people use supplements and different exercises to pull weight. Here, we are going to discuss some healthy and easy ways to ease your problem
Your body needs more calories than you burn it. Increase your intake of calories to fasten up the process of gaining weight. For slow weight gain, try taking 300-500 calories above your maintenance level, and if you want to do it fast, make it 700-1000 calories per day.
Muscle mass is essential for body gain, and muscle is made of protein. Increasing your protein intake can boost up weight gain.
You can start with having a healthy breakfast of whole-grain wheat bread, which are an excellent source of good fat, Combine it with protein sources like egg, cheese and meat. Or you can use another option of healthy cereals, like oatmeal. Grain-based seeds are a perfect source of carbohydrates, beneficial nutrients, and antioxidants, which are great for your health. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
Making your smoothies is best, it’s healthy and natural while commercial drinks are lack of nutrients. You can try chocolate hazelnut shake, vanilla berry shake, chocolate banana nut shake, and many others, they provide around 400-600 calories, with many essential vitamins and proteins. Add cream to your coffee. It is a simple way to add more calories. Dark chocolate contains antioxidants and other nutrients, along with plenty of calories to help you gain weight.
The easiest way is to drink milk; it has been used for gaining weight and muscle builders for decades. According to a study, milk has casein and whey combined, which increases muscle mass and other protein sources to a higher fold. Take creatine. The muscle building supplement, creatine monohydrate can help you gain a few pounds in muscle weight.
Nuts are not only useful in taste, but they also provide healthy fats and proteins to your body, like only one handful of almonds contain 18 grams of healthy fats and 7 grams of proteins.
Don’t overeat junk, enjoy your snacks that contain healthy carbohydrates and proteins like crackers, peanut butter, protein bars, and drinks. If you can’t eat plenty of food at one time, try taking small meals, every other hour to complete your calorie intake, do not skip any diet.
Don’t just eat and rest, do some physical activity too, to make sure that the excess calories go to your muscles instead of only your fat cells, and it’s crucial to lift weights. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time.
Get quality sleep. Proper sleep is vital for muscle growth.
Try these healthy ways of gaining weight quickly and fast, without any hustle.
Until Next Time,
Team Doctor ASKY!