While obesity (overweight) is becoming a significant public health risk, being underweight can also cause various health problems. However, there are still many misunderstandings about the correct methods to gain weight.
For some people, gaining weight or adding muscle is as difficult as to lose weight for some people. However, simply adding certain food to your diet can’t help you gain weight. There is a various method to gain weight. However, some method of weight gain can have long term and short term health effect.
This article provides health tips to gain weight, including what to avoid while trying to put on weight.
Eat three to five meals a day
Eating at least three meal a day can help you to increase the calorie intake. The main moto to eat three to five meals a day is to increase calorie intake. Snacking between the meals can also help you to increase calorie intake.
Eat enough protein
As we all known protein is known as bodybuilding body. A diet with the right amount of protein will help muscle growth. In combination with regular weight training, consuming 0.8-2.0 grams of protein per kilogram body weight will increase a person muscle mass. This is one of the essential tips to gain weight.
Some of the high protein foods are an egg, meat, fish and nuts.
Drink high calorie shakes
People with a small appetite may find a high calorie-shake more appealing than a large meal. These make nutrients dense-calorie without making people stomach full.
Suitable shakes can include the following ingredients
- Nut butter’
- Green, such as Spanish
Lift heavy weights and improve your strength
To make sure excess calories goes to your muscle instead of your fat cell, it necessary to lift the weight. Go to the gym and lift 2-5 times per week. Lift heavy and try to increase the volume over time. You need to consult a doctor if you have a skeletal problem or muscle problem.
More Health tips to gain weight
There are several tips to gain weight fast some of them are enlisted below:
- Don’t drink water before the meal. This can fill your stomach and make your stomach hard and don’t allow enough calorie to get in.
- Eat more often.
- Drink milk. It is a simple way to get more calorie and protein.
- Try to weight gain shakes. These are protein, carbs,
- Use bigger plates. Definitely try to have a large plate which will help you to get enough calorie.
- Add cream to your coffee.
- Get sound sleep. sleeping properly is important for muscle growth.
- Eat your protein first and vegetable last.
- Don’t smoke. Smokers tend to lose weight than the non-smoker.
Things to avoid when gaining weight
Insufficient cardiovascular exercise
Some people stop cardiovascular exercise during their weight gain phase but it is essential to maintain healthy lungs, heart, and brain. Running swimming, cycling, trekking are a good way to get cardiovascular exercise.
A diet low in vegetables
Many vegetables contain low calorie inside them. Vegetables are an important source of the vitamins and minerals with which deficiency cause malnutrition.
Also try: The Best Way To Eat
Giving up too quickly
Safe weight gain required patience and determinations. It is not always possible to see the result immediately and it is not seen too. Everyone is different so it takes longer for some people.
What is underweight?
Using body mass index (BMI) is one of the best ways to calculate whether you are normal or underweight or obese. People can calculate their BMI by their height and weight.
The normal BMI is 18.5-24.9 and below this range is known as underweight and above this range is known as obese. But in some case, it is possible to have low BMI but remain healthy. You can calculate BMI by
BMI= weight in kg/ Height in meter square
Risk of being underweight
There are various health related issues regarding underweight. In many cases, being underweight is due to the poor diet. This can lead to malnutrition which has its own effect. For example, deficiency in vitamin d can have an effect on bone.
A diet in too low calories can causes
- Being underweight can also lead to the
- A weakened immune system
- An eating disorder
- Developmental issues
- Increased risk of infection
- Hair and skin issues
Being underweight can cause various health problem including mental problem too. So some people need to gain weight. People who are aiming to gain weight try to eat a balanced diet, weight train and get enough cardiovascular exercise and follow all the health tips to gain weight which are discussed above.