How to Gain Weight Safely and Fastly
Where some people want ot lose weight, there are some who want to gain weight. About 60% people in the United States are overweight or obese. And there are almost 30% people with opposite condition of being too skinny.
Every body knows that being overweight is same as being underweight both have there own consequences.
There are some players, athletes, and general people who are not underweight but still want ot gain some muscle mass.
If you are clinically underweight or just want to be look muscular the main principles are same in both conditions.
In this article we outline some simple strategies to gain weight fast and quickly in the healthy way
What is Underweight in Real? Am i underweight
If your body mass index (BMI) is under 18.5 than your are underweight. It is less than the body mass that is esencial to sustain optimal health.
If your BMI is more than 25 than you will consider overweight and when the readings go up to 30 it becomes into obesity.
However, we can not consider the BMI calculator as perfect because it only calculates hight with weight. But it did not calculate the muscle mass.
Some people born skinny naturally but have very good health. If you are underweight according to the BMI calculator does not show that you have health conditions.
Girls and women are more commen underweight two to three times as compared to men. One percent men and 2.4 percent of women of 20 years old are underweight.
So we can define someone underweight if the body mass index is uder 18.5. It is more common in women, and girls.
Health Issues Related to Underweight
being underweight is a risk factor for which of the following diseases?
Being overweight or obess is the world’s biggest health issue. But being underweight also as bad as being overweight. According to the researches you ar 100 percent at higher risk of early death in women, and 140 percent in women.
Before it was a common word that obesity is associated with a high risk of early deaths. But the study has shown taht being underweight can be more worse for your health.
Another study has shown that this risk is only associated with the men, and women are not too much effected by this syndrome. So being underweight is more dangerous for women than men.
If you are undeweight it can impair your immune system functions.you will have high risks of infections, it can lead to fractures, fertility issues and osteoporosis.
Other issues can be age related muscle wasting which called sarcopenia and dementia in people with underweight.
Being underweight have same health risks as being obese. So people with underweiht body mass at high risk of infectitons, low immune system, fertility issues and other health problems including early death.
What are Cause of Becoming Underweight
There are many medical issues that can cause intense and immediat weight loss such as
If your thyroid is overactive it will boost up your metabolism and can cause weiht loss
It is a serious type of mental disorder which includes anorexia nervosa.
It is the severe foirm of gluten intolerance, and most of the people with this disease do not know that they are effected with this condition.
Cancer is also cause fast weight loss because the tumors burn large amount of calories and body did not get enough supplay of essencial nutrients.
Fast weight loss can be a sign of diabetes or uncontroled diabetes especialy type 1 diabetes. If did not control on early stages it can cause many health issues along with reppid weigt loss.
Different types of infections cause severe weight loss such as tuberculosis, HIV/AIDS and parasites.
If your weight is too low and you think that you are underweight you should see the doctor so he can help you to overcome this situation. Especially if you start loosing weight without even trying to loose weight.
How to Gain Weight Fast and the Healthy Way
If you are underweihgt or want to gain weight, do it right because it is very important. There are many things that can help you to gain weight. But there are also many things that will increase you weight but destroy your health
Soda and donuts with binging will help you to gain weight but at the same time they will distroy your health.
You should gain a balanced amount of muscle mass and fat rather than a lot of unhealthy fat around your wist and lower body areas.
There are many health issues found in normal weight people that are associated with obesity such as type 2 diabetes, hear probelems and other choronich diseases.
Therefore it is very important to eat healthy foods and keep a healthy lifestyle to keep your weight at normal levels.
Now we discus about gaining healthy weight without ruining your health.
Eat atleast 3 Times a Day and Fuel your body with Carbs and Healthy Fat to Gain Weight.
If your goal is to gain weight do opposit the when you try to lose weightl. Experts restricting either fat ro carbs when you ask to loose weight but in the case of weight gaining eat plenty of high fat foods and high carb food.
You should add carbs, fat and protein at each meal. Do not do intermitting fasting because it is useful in weight loss and have many health benefits but it maks the enough calories consumption hard to gain weight. Try to eat at least three times daily and add some energy dense snacks in your diet.
Intake More Calories Than You Burn
The best thing that you can do to gain weight is to increase your calories intake, means you intake more caloreis than you burn through exercise or other activities.
If you want to achieve your goal of weight gain slowly and steadily add 300 to 500 calories to your daily calories need.
But if you want to gain weight fast and quickly add upto 1000 calories to your normal calories level.
You can use calroie calculators to estimate your daily intake and consumption of calories. But you no need to count caloreis for whole life. You only have to do it for only few days than you will know your calories without calculation.
Add Plenty of Protein
The main nutrient that adds healthy weight is protein. Because our muscles are made of protein so if you consume protein your body will add it to repair and construct the muscles mass and other calroies stored in your body as fat.
According to studies a high protein diet can cause extra calories turn into muscles, this process fasten during the overfeeding and periods.
You should add 0.7 to 1 grams of protein as per pound of your body weight to your meals. If you want to gain weight fast you can add more to increase your calories intake.
You should add high protein food such as fish, meats, eggs, dairy products,nuts, legumes and other healthy fats, you can add protien supplement to your diet such as whey protein, this supplement will help you in your struggle to get some extra protein that you may not get from your diet.
Add High Energy Foods to Your Diet
Try to eat whole foods mostly single ingredient foods. Try to avoid junk foods because whole foods gives you enough calories and tend to be more filling.
Try to use energy dense foods as much as you can. These foods will provide you high amount of calories.you can add spices, condiments and sauces to mak your food testier so can eat your food more easly. You can use these foods for source of energy.
dates, prunes, raisins and some other
walnuts, almonds, peanuts macadamia nuts etc.
full fat milk, whole yogurt, cheese,butter, cream
whole grains like brown rice and oats.
Beef, chicken, lamb, motten etc.
Avocado oil, extra virgin oil and other oils.
Dark chocolate, peanut butter, avocados, coconut milk, granola, potatoes, sweat potatoes and yams
Most of these foods are very filling and sometime you carve to eat more even if you feel full. It is not important you eat tones of vegetables. Eating whole fruit is also a good idea you can eat many fruits as whole but it is not necessary such as we did not say you eat whole banana with out peeling off.
If you do not want to waist your time in search of healthy foods you can add any good muscle gaining supplement to your food for extra and fast energy.
Do weight lifting Exercise to Improve your Strength
Lifting weight are crucial because if you did not do strength exercises the calories you intake will store in your body as fat instead of beaing part of your muscle mass.
Join a gym and do exercise minimum four times a week. Start form light weights and increas weight gradually to improve your strength.
If you do not have good body shap or new to the gym consider asking any qualified person or hire a good trainer for you.
If you have medical issues or skeletal problems consult your doctor before starting any exercise.
Do not focus on cardio focus on weights to gain more muscle mass fastly. You can do some cardio for well being but give most of your time to burn your calories through weight training.
Some Tips to Gain Weight
Combination of high calorie diet and hard strength training can help you most to gain weight fast. There are some other strategies to gain weight faster such as
Try to eat more even if you feel ful but try to eat something healthy.
Try to avoid water before eating because it will give you feeling of being full and make hard to eat enough.
Drink Whole Milk
Instead of drinking water on thirst, use milk and especially whole milk because it contains high quality protein and other essencial nutrientes.
Weight Gainer Shakes
You can try weight gainer shakes for better results. Especialy if you are struggling to gain weight but did not feel much energy then pre workout supplement or post workout supplements can be a good solution for you.
Use big plates, so you can get more calories because in small plates you can not eat enough.
Creatine is one of the best muscle building supplement it will help you to gain muscle mass fast and safely.
A proper sleep is very important for your health and muscle growth. Try to get full eight hour sleep.
Smokers did not gain weight fast than the non smokers. Try to quit smoking if you want to gain weight fast.
Consistency Is the Key to Long-Term Success
Gaining healthy weight can be difficult but it is not impossible. Sometimes it become very hard for people to gain weight. The human body contains different setpoints of weight where it stops when you reach that point,
These points very important both in weight loss and weigh gain. When you reach that point your body starts resisting that level. you can get help by adding best post workout supplements to your diet for gaining muscle mass
When you eat more caloreis you gain weight. You body can expect to respond by reducing your appetite. Which is controlled by your brain and Leptin which is weight regulating hormones.
So keep in mind that you will face different levels of difficulties and in some cases you may need ot push yourself hard to eat more.
In the end, you will get your ideal weight. It can take a long time but consistent work will help you get succeed.