A huge population considers an underweight slim body as an achievement. But what they might not know is that the condition comes with some serious health risks. Therefore it is important to address the situation with much responsibility and caution. While some might be able to lose weight easily, some can’t even shed a single pound although they are putting in double the effort.
However, this challenging hassle isn’t something beyond achievable. With utmost commitment and dedication along with some simple lifestyle and diet changes, you can get it done too. This article provides you with some pointers that might be useful for you in your healthy weight gain journey. But before that, you must know what it means to be underweight.
Understanding Underweight
Our society glorifies lean thin bodies. But in reality, being underweight is as dangerous as being obese. Clinically speaking, you are underweight if you have a body mass index below 18.5, which is a body mass less than what is required for optimal health.
However, it only takes into consideration one’s weight and height excluding muscle mass. Statistics show that women are much more prone to be underweight than men. However, by following some simple steps, you can easily get on track.
Healthy Weight Gain: To-Do List
While obesity is given much importance in our society, the opposite condition doesnt get the attention it deserves. Being skinny or underweight can have a huge impact on your physical and mental well-being. The most common issue behind this condition is fast metabolism and less appetite.
To tackle this issue, here are a few ways that you can follow:
- Create a calorie surplus
This is the most important step towards weight gain. Always make sure that you take calories more than what your body needs. You can start by taking about 300 to 500 calories more than usual, which can be then gradually increased up to 700 to 1000 calories, accordingly.
This doesn’t mean that you are on calorie count for the rest of your life. Adding foods like nuts, apple slices with peanut butter, vegetables with cheese, sandwiches with mayonnaise, etc., can be great in enhancing your calorie count.
- High-fat snacks
Including floods with high-fat content like nuts, hummus, cheese, dried fruits, etc, supports healthy fat gain.
- Protein-rich diet
Not just for weight gain, sufficient intake of protein is crucial for maintaining your body’s optimal growth and health. Foods like salmon, eggs, dairy products, legumes, etc., contain high amounts of protein with it.
- Include carbs in your diet
After protein comes carbs and fats. If weight gain is your top priority, it is best that you include foods rich in carbs in every meal. The count of your daily meals should always go beyond three with a maximum of five. Snacking in between is also something you can consider.
- Quality sleep
Quality sleep is necessary if you are trying to gain weight, especially for muscle growth.
- Weight training
Most people believe that gyms and weight training are efficient if trying to lose weight. But the reality opposes this notion. Deadlifts, squats, and bench presses are great options to consider if trying to gain weight. Next time try weight training sessions at least three times a week and see it for yourself.
- Frequent eating
In the beginning, you can start by increasing portion control, or taking food on a bigger plate- increased quantity. Slowly you can increase the number of meals per day by roughly about 5 to 6 per day. Make sure that you recognize your body’s needs. Don’t just overeat, or just starve.
- Opt for high-calorie smoothies
High-calorie smoothies are the best option which allows you to get the most calories within a food item. There are plenty of options available, which can be customized according to your likes and dislikes. More importantly, you get to gain some pounds without much effort.
Conclusion
There can be many reasons that you opt to gain weight. Whatever that may be it is important that you consider healthy foods and building leaner muscle mass. With all the options available, gaining weight doesn’t require much effort. On the contrary, gaining weight HEALTHILY indeed requires effort. Don’t go for easier ways, or overwhelm yourself by performing the tips you have come across all at once. Take time. It’s your body and your health. Risks don’t stand a chance when it comes to your health. After all, health is the only wealth that matters, right?
