6 Healthy Ways To Gain Weight

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Weight is an issue everyone struggles within their own way. Thereโ€™s a massive amount of conversation online surrounding the negative impact of being overweight, but thereโ€™s an under-representation for those of us who struggle to put weight on. Being underweight carries underlying health risks and complications, but is, unfortunately, a body type which isnโ€™t considered to be unhealthy โ€” if anything, itโ€™s encouraged, despite the very real health risks that come with it. A person is underweight if their body mass index (BMI) is below 18.5, which is less than the required mass of a healthy body. Being underweight exposes us to fluctuating blood pressure, osteoporosis, increased risk of various infections, a damaged immune system, and may even contribute to fertility issues and an irregular cycle. Gaining weight can be as challenging as losing it โ€” these tips might come in handy though!

1. Have A Meal Every Four Hours

Much like an engine that needs fuel to work, your body requires necessary nutrition to function properly. Naturally underweight women often cite accidentally skipping meals as a reason for their inability to put on weight โ€”ย  but this can lead to several health problems. Increasing portion sizes at meals may be a challenge for you, so instead, you can increase the number of meals you have per day. Try eating a small meal after every three to four hours.

2. Avoid Drinking Water Before Meals

Drinking lots of water is an essential part of a healthy diet, but drinking water (or fluid) before a meal can significantly reduce your appetite. Itโ€™s better to sip on your drink during a meal, or some experts say to put it off entirely until thirty minutes after you have eaten.ย 

3. Consume More Calories Than You Burn

Creating a caloric surplus is one way to gain weight. This means you need to consume more calories than your body burns in a day. You can use a calorie calculator to count your daily intake and adjust accordingly. A target of 300โ€“500 is the most suitable, but itโ€™s better to set a goal with the consultation of a nutritionist. In any case, make sure you burn less than you consume.ย 

4. Have A Protein Rich Diet

If youโ€™re striving to put on some pounds โ€“ increase your nutrient intake, especially with added protein. It is the most important nutrient for healthy weight gain. Protein helps in building muscle. Increase your intake of protein-rich foods such as meat, fish, eggs, legumes, and nuts.ย 

5. Go For Liquids

If youโ€™re unable to eat huge quantities of food, then liquids may be a better option for you. Liquids aren’t as filling as solid food, but can still manage to pack in twice the amount of calories if done right. Make yourself three smoothies a day filled with peanut butter, different fruits, and even vegetables hidden in there. Fat rich milk like coconut milk can also go a long way in bridging the gap between how many calories you need to consume in a day.

6. Lift Heavy Weights To Strengthen Your Muscles

While consuming the excess calories, youโ€™ll find yourself with more energy than usual โ€” which is a great thing! Put it to use and build your muscle tone at the same time. Strength training such as lifting weights can do wonders for you. Start by lifting 2โ€“4 times per week, and gradually increase the weights and volume over time. Exercising can also help stimulate your appetite!

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