Are You Underweight? Here Are Ways To Gain Weight Naturally
Often, the focus is on weight loss, so we don’t get to discuss weight gain, which is also an issue to many.
Being underweight is equally a source of concern as being overweight, as it is known to affect one’s healthy in so many ways, including increasing the risk of osteoporosis, fertility problems, infections, and early death.
One can be underweight when the body mass index is below 18.5, which is the estimated body mass needed to sustain optimal health.
Being underweight doesn’t necessarily mean that you have a health problem; some people are naturally very skinny and still healthy.
Being underweight is more common among women compared to men.
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Underweight, When Should You Get Concerned?
There are specific health challenges that can lead to unhealthy weight loss, so it is best to see a doctor rule out any severe medical conditions, especially if you recently started losing weight without even trying.
Eating unhealthy fatty food may help you gain weight, but it can destroy your health at the same time.
It is essential to do it right when weight gain and unhealthy fat can’t give you that.
That’s where the following tips come in for a healthy weight gain journey.
- Eat More Calories Than Your Body Burns
If you intend to gain weight, then you should consume more calories than your body needs.
Aim for high-calorie intake, more than your body burns in other to gain weight.
- Eat Plenty Of Protein
Protein is essential for weight gain. Protein makes up body muscles, and without it, those extra calories can end up as body fat.
How to Gain Weight the Healthy Way
So eating sufficient protein is required to gain muscle weight instead of just fat.
Food high in protein includes meats, fish, eggs, nuts, dairy products, legumes.
You can also take protein supplements if getting a protein-rich diet is challenging.
- Eat At Least 3 Times Per Day
If weight gain is your priority, then it is best to eat at least three times a day. Furthermore, try as much as possible to add energy-dense snacks when possible.
The trick here is to ensure you eat always, do not wait to feel hungry before eating.
Eat plenty of high-carb and high-fat foods with plenty of protein in each meal.
- Use Sauces, Spices, And Condiments
If weight gain is the goal, then you need to eat more.
Using plenty of spices, condiments, and sauces while preparing your meal makes it tastier, making it easier for you to eat more and keep you fuller.
- Don’t Drink Water Before Meals
Drinking water before meals fill your stomach and makes it harder to eat enough food.
There are specific quantities of food needed to get the required calories for weight gain; drinking water before meals makes it hard for you to get as much as you should.
- Drink Milk
Whole Milk is a good source of protein and calories. When thirsty or in between meals, drink some whole milk.
It will give your body the protein it needs for weight gain.
Ways To Gain Weight Naturally
- Use Bigger Plates
Using a small plate causes you to eat less automatically. So if you aim to get in more calories, you should eat on a large scale.
- Add Cream To Your Coffee
A simple way to add in more calories is by adding cream to your coffee for coffee drinkers.
Ways To Gain Weight Naturally
- Get Quality Sleep
Adequate sleep plays a role in weight gain, as sleeping properly is essential for your muscle growth.
You can do several other things to gain weight, eating the right food in the correct quantity being one of them.
For weight gain, ensure you eat fewer vegetables and more protein and calories rich food.
You can also try delicious protein smoothies, like chocolate, peanut, banana smoothie, Milk, peanut, and banana smoothie. Remember, weight gain is a journey that requires patience and commitment.
Disclaimer: Any action you take upon the information presented in this article is at your own risk. This article is strictly for informational purposes. The author is not a medical practitioner and as such you should not substitute the information here for professional advice.