People may be underweight due to various reasons
Inadequate feeding habits, prolonged meal time gaps, poor selection of foods, increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight. Other reasons can be mal absorption due to prolonged illness, diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism) and eating disorders such as anorexia nervosa or bulimia.
How to Gain weight in a Healthy Way
Gradual weight gain is always advisable. An increase in 500 kcal per day can result in increasing the body weight by 0.5 kgs per week. Objective should be to restore a desirable weight/ ideal body weight according to one’s age, gender and height. To rebuild body tissues, to maintain a good nutritional status and to maintain ideal body weight are a few reasons why healthy weight gain is important.
Keep Doing Exercise
If you’re indulging where food’s concerned, beware of the inevitable skinny person’s paunch. No matter what your skinny status, as you grow older, you will develop an unsightly paunch. To avoid this, you must endeavour to maintain a toned body. For this, exercise is essential. Participate in a balanced mix of cardio, weight training, and flexibility exercises every day.
Lift weights for lean mass
If you haven’t figured it out already, you’re going to be doing some heavy lifting in order to put on lean mass. The foundation of your routine should be the big compound lifts: Squats, deadlifts, presses (bench and overhead), pull-ups, rows, dips, snatches, power cleans, clean and jerks. These engage multiple muscles while triggering your hormonal response systems.
Exercises for beginners (A,B,C)
Pull-ups 5xFailure (add weight if “Failure” is becoming more than 12 reps)
Overhead Press 5×5
Deadlift 1/2/3×5 (your choice; deadlifts can be incredibly taxing, and with exhaustion comes poor form, so be careful; sometimes it’s better to do a really heavy load for a single set)
Bench Press 5×5
Overhead Press 5×5
Do this sequence every week (maybe Monday, Wednesday, Friday) and steadily increase the weight each session. Once you’re making progress, feel free to add in other exercises like dips or more Olympic lifts.
You may take dietary supplement, but you need a balanced diet more. You need the right amount of protein, carbs and fats. Help yourself to nuts and dairy products. Protein is the key for muscle building; this will help you gain weight.
Healthy heart and weight gain diet
Add pistachios or roasted channa to your diet. Make them your evening munchies, as they help you lower risk of heart disease. Other snack ideas include whole wheat or multi grain bread/ soy sticks with hummus or peanut butter. Opt for salsa dips and chutneys as they are high on fibre and very healthy. How to Gain Weight: Increase liquid intake
You need to build an appetite if you are wondering how to get fat fast; and while this might be a tad non-traditional, you can rely on wine as a hunger stimulant. A small glass of wine before your evening meal will help you appreciate your food a whole lot more. Also, avoid drinking water before meals and in between meals, you don’t want to ruin your appetite.
If you eat in between meals, cut it out. They say you should eat three large meals or five to six small meals in a day. Eating less is more. Choose food with nutritional calories and increase intake of starchy foods like potatoes. Remember, the more junk food you eat, the more you deprive your body of healthy nutrients. A thin person who gorges on junk food will suffer the same unhealthy consequences as an obese person with poor eating habits.
Indulge the right way
Often times, well meaning folks will tell you to eat cakes and other sugar-heavy desserts in order to help you gain weight. While normally this strategy works perfectly for some, for others it could just lead to visceral fat – a state of being skinny fat. Skinny fat essentially means that a person appears skinny on the outside, but has fat accumulated in the wrong places (around vital organs) on the inside. Besides, sugar-heavy foods deplete your body of whatever little nutrients it might be getting from other foods.
Eat lots and lots of healthy vegetables and meat
When wondering how to gain weight in a week, include those leafy vegetables in your diet. You are going to have to eat far more than before if you want to gain weight. Since body composition is 80% diet, you are going to have to stuff yourself. You need to provide lots and lots of proteins for those hormones to synthesize.
Eat healthy fats
Eat plenty of healthy fats. Eat your egg yolks, meat with animal fat, coconut oil, and other healthy fats. Increase caloric intake – of the healthy kind ofcourse. So those bananas count well here.
Increase protein intake
One of the tips to gain weight includes increasing protein intake. Never let your protein intake go lower than 1g/lb of body weight when you are aiming to add long-term muscle. It’s the building block of muscle, and your body is going to be starving for it.
Foods that help you gain weight
- Whole eggs: It is economical and loaded with protein, vitamins A,D, E and good cholesterol.
- Butter : Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart.
- Tuna : The vital fatty acids in tuna contain a host of healthy fats, which not only aid in weight gain but also help in maintaining physical well-being.
- Natural fruit juice : A healthy and nutritious way to gain some pounds, sip 100-per cent fruit juice that’s full of sugar and added nutrients.
- Whole wheat bread : You can eat healthy and pack on pounds at the same time by eating whole wheat bread which accounts for approximately 69 calories per slice.
- Oats : A bowl of oatmeal is the perfect nutritious breakfast. It is high in fiber, and it also provides the body with vital nutrients.
- Yogurt : The healthy fruit-flavored, fatless yogurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain.
Unhealthy habits for gaining unhealthy weight
- Lack of sleep may be making you fat
- Eating in the car
- Eating in front of the TV
- Food rut – eating the same thing day in and day out
- Finishing everything on your plate and peer pressure
- Coffee shopping or for some of us it is the meet up for a drink
After gaining the right weight
The right combination of healthy food, exercise, right breathing, rest and sleep go a long way in a happier and healthier you. Once you’ve gained the right amount of weight that you desire to gain, you’ll realise that your naturally thin body will look far more toned and curved at the right places, than you ever thought possible.