Sanjana Mahendru
Are you fed up listening to phrases like “you’re skinny as a stick, all skin and bones”? Hearing all this and ignoring it with a smile is so painful. Right? Don’t worry; you don’t have to listen to them anymore. Through this article, you’ll learn easy hacks for healthy weight gain.
Why is gaining weight important?
A person is considered underweight when their BMI is less than 18.5. Being underweight not only brings negative comments or taunts but also unexpected health diseases. An underweight person may have health issues like thyroid disease, diabetes, cancer, and many others. Or it may develop into a severe health disease in the future, like cancer, kidney disease, a weakened immune system, etc. Therefore, it is necessary to promote muscle growth and healthy weight gain.
Ways to gain weight
Here are some ways to gain weight in a healthy way:
1. Eat more frequently.
When you are eating enough, hearing phrases like “don’t you eat,” “start eating more,” etc., feels so disturbing. But it works for real! To increase your weight fast, make it a habit to eat every two to three hours. If you eat every couple of hours, you will consume more calories and prevent your body from losing lean body mass. Additionally, those who have the habit of not eating for too long must know that it slows down their metabolic process and causes excessive weight loss.
2. Choose high-calorie fruits and vegetables.
Your weight gain is directly proportional to the number of calories you eat in a day. Therefore, in order to gain weight, you must eat more calories than your body burns and needs. Aim to consume 300–500 more calories per day than required to gain weight in a healthy and steady manner. To gain weight fast in a week or month, aim for at least 700–1000 calories more in a day. To achieve this goal, choose high-calorie fruits and vegetables, such as:
- Dates (66 calories per date)
- Black beans (220 calories in ½ cup)
- Raisins (120 calories in ¼ cup)
- Bananas (112 calories per fruit)
3. Increase your protein intake.
Being physically strong and healthy is far different from simply having a healthy appearance. Healthy weight gain not only makes you attractive but also helps your body perform better and build muscles. Consuming a protein-rich diet is the best way to gain weight for skinny people. Higher protein diets have been shown to promote muscle mass, prevent muscle loss, and decrease the amount of muscle that is lost with aging, says Oluseun Olufade, M.D., a sports physician who works with a number of organizations and professional sports teams, including Emory University, the Atlanta Hawks, and U.S. Soccer.
4. Avoid junk food.
Who all here enjoys fast food? The bad news is that eating junk food won’t help you gain weight. It could help you gain weight, but only at the expense of your health. Even though junk food is heavy in calories, fat, and sugar, it lacks vitamins, minerals, and other essential nutrients. Therefore, eating junk food will only make you a fatty balloon, but nutrient-rich diets will make you healthier.
5. Get enough sleep.
In order to function properly, build muscles, and be physically active the next day, getting enough sleep the night before is essential. If you aren’t getting enough restful sleep, it’s time to work on your sleeping routine and environment.
6. Drink your calories.
You should limit your intake of caffeinated beverages. Smoothies, fresh juices, and other nutrient-dense beverages are essential if you want to bulk up. Milkshakes are a tasty way to get healthy nutrients like protein and calcium. The replacement of your beverages will increase the number of calories and promote healthy weight gain.
7. Exercise regularly.
Weight training is also one of the best ways to gain weight quickly. Exercise with barbells and dumbbells helps build muscles and promote healthy weight gain. Also, yeah! It does burn calories, but it enhances your craving to eat more food. This will result in an increase in your calorie intake.
Gaining weight is not difficult if you do it the proper way. Muscle gain and good health require vigilant attention to both food and exercise. To prevent unnecessary weight loss, it’s important to give up smoking, stay away from junk food, and get enough sleep. In just a few days or weeks, you can see results from these simple weight-gain strategies.
