How to gain weight – Best ideas Weight Gain
|How To Weight Gain|
About two-thirds of people in the United States. Are overweight or obese (reliable source).
However, there are many who suffer from a negative problem that is 2Trusted Source.
This is worrying, because being underweight can be harmful to health.
In addition, many people with low clinical weight still want to gain some muscle.
Whether you are underweight or just struggling to gain muscle weight, the basic principles are the same.
This article describes a simple strategy for rapid weight gain: the healthy way.
What does light weight really mean?
Underweight is defined as a body mass index (BMI) of less than 18.5. It is estimated to be less than the body mass required to maintain optimal health.
In contrast, over 25 people are overweight and over 30 people are obese.
Use the trusted source calculator to find your site on the BMI scale (opens in a new tab).
However, keep in mind that there are many issues with BMI, which take into account only weight and height. It does not take into account the muscles.
Some people are mild by nature but still healthy. Being underweight on this scale does not mean you have any health problems.
Weight is 2-3 times higher than normal for girls and women as compared to men. In the United States of America, 1% of men and 2.4% of women weigh less than 20 years or more (two reliable sources).
Summary Low weight is defined as a body mass index (BMI) of less than 18.5. It is more common in women and girls.
What are the health consequences of underweight?
Obesity is currently one of the world’s biggest health problems.
However, being underweight can harm your health. According to one study, 140% underweight men and 100% (3 reliable sources) have an increased risk of premature death.
In comparison, obesity has been linked to up to 50% of the risk of premature death, indicating that underweight may be worse for your health (3).
Another study has found that underweight men have an increased risk of premature death, but not women, suggesting that underweight may be bad for men (4 reliable sources).
Low weight can also affect your immune functions, increase your risk of infection, cause osteoporosis and fractures and cause reproductive problems (5 reliable sources, 6 reliable sources, 7 reliable sources) .
Additionally, underweight people are more likely to develop sarcopenia (age-related muscle wasting) and may increase the risk of dementia (8 reliable sources, 9 reliable sources).
Underweight can be as unhealthy as obesity, if not more. Underweight people are at risk of osteoporosis, infection, reproductive problems and premature death.
Various things that can cause weight loss.
There are several medical conditions that can cause unhealthy weight loss, including:
Eating Disorders: This includes anorexia nervosa, a serious mental disorder.
Thyroid problems: Hyperthyroidism (hyperthyroidism) can increase metabolism and reduce healthy weight.
Celiac disease: the most dangerous form of gluten intolerance. Most people with celiac disease do not know they have it (10 reliable sources).
Diabetes: Uncontrolled diabetes (mainly type 1) can cause severe weight loss.
Cancer: Cancer tumors often burn high calories and can cause a person to lose weight.
Infection: Some infections can cause severe weight loss. This includes parasites, tuberculosis and HIV / AIDS.
If you are underweight, you can visit a doctor to treat any serious medical condition.
This is especially important if you have recently started losing large amounts of weight without even trying.
Summary There are many medical conditions that can lead to unhealthy weight loss. If you are underweight, see a doctor for any serious health problems.
How to gain healthy weight
If you want to gain weight, it is very important to do it correctly.
Drinking soft drinks and cakes can help you gain weight, but at the same time it can spoil your health.
If you are underweight, you want a balanced amount of muscle and balanced fat instead of too much unhealthy belly fat.
There are many normal weight people who have type 2 diabetes, heart disease, and other health problems associated with obesity (11 reliable sources).
Therefore, it is absolutely essential to eat healthy food and lead healthy and inclusive lifestyles.
The next chapter discusses several effective ways to gain weight quickly, without harming your health at the same time.
Summary: When trying to gain weight, it is very important to eat mainly healthy foods.
Eat more calories than your body burns
The most important thing you can do to gain weight is to produce extra calories, which means that you eat more calories than your body needs.
You can determine your calorie needs with this calorie calculator.
If you want to gain weight slowly and fast, according to the calculator, try to get 300-500 more calories than you burn daily.
If you want to gain weight fast, try to increase 700 to 1,000 calories above your maintenance level.
Please note that calorie calculators only provide estimates. Your needs may be several hundred calories a day, more or less different.
You do not need to count calories for your entire life, but it is helpful to count how many calories you eat. There are many great tools to help you.
Bottom Line: To gain weight, you must consume more calories than your body burns. If you want to gain weight fast, then look at 300-500 calories per day above the maintenance level to gain weight slowly or gain 700-1000 calories.
Eat a lot of protein
The most important nutrient for healthy weight gain is protein.
Muscles are made up of protein, without which most of these extra calories can eliminate body fat.
Studies show that during periods of over-eating, a high-protein diet causes many extra calories to be converted into muscle (12 reliable sources).
However, keep in mind that protein is a double-edged sword. It is also a heart attack, which can dramatically reduce hunger and hunger, making it difficult to get enough calories (13 reliable, 14 reliable).
If you are trying to gain weight, look for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). If the amount of calories you eat is very high, you can skip it.
Protein-rich foods include meat, fish, eggs, many dairy products, legumes, nuts, and more. Protein supplements such as whey protein can also be helpful if you are having trouble getting enough protein in your diet.
Protein summary is the building block of your muscles. Adequate protein intake is necessary to increase muscle weight instead of sufficient fat.
Eat energy-rich foods and use sauces, spices, and spices.
Again, it is very important to eat foods that contain whole ingredients.
The problem is that these foods are more abundant than untreated junk food, making it difficult to get enough calories.
Many spices, sauces, and spices can help. The tastier your food, the easier it will be to eat.
Also try to emphasize on energy-rich foods as much as possible. These foods are high in calories relative to their weight.
Here are some energy-rich foods that are great for weight gain:
Walnuts: Almonds, walnuts, macadamia, peanuts, etc.
Walnuts: Raisins, dates, plums etc.
High fat dairy products: Whole milk, whole milk, cheese and cream.
Fats and oils: Extra virgin olive oil and avocado oil.
Cereals: Whole grains such as oatmeal and brown rice.
Meat: Chicken, Beef, Pork, Lamb etc. Choose the best pieces.
Tubers: Potatoes, sweet potatoes and potatoes.
Dark chocolate, avocado, peanut butter, coconut milk, granola, mixed nuts.
Many of these foods are quite abundant, and sometimes you may need to force yourself to eat them, even if you feel full.
If you want to lose weight, it may be a good idea to avoid eating lots of vegetables. This simply leaves less room for energy-rich foods.
Eating whole fruit is fine, but try to emphasize those fruits that you don’t need to chew on often like bananas.
If you need more suggestions, consider reading this article on 18 healthy foods for rapid weight gain.
Summary You can add sauces, spices and spices to your food to make it easier to eat more. Be as energetic as possible in your diet.
Lift heavy weights and improve your strength
To ensure that the extra calories go to the muscles instead of the fat cells, it is important to lift weights.
Go to the gym and get up 2-4 times a week. Pick up heavy objects and try to gain weight and volume over time.
If you are not fully trained or have no training experience, consider hiring a qualified personal trainer to help you get started.
If you have a skeletal problem or medical problem, you can also visit a doctor.
Focusing mainly on weight, now it may be better to do cardiovascular exercises slowly.
It is a good idea to do some aerobic exercise to improve your fitness and well-being, but until you get rid of all the extra calories you eat.
Summary: It is very important to lift heavy weights and improve your strength. This will help you build muscle instead of fat.
10 other weight gain tips
The combination of high calorie intake and strength training are important factors.
However, there are many other strategies to gain weight quickly.
Here are 10 additional weight gauges:
Do not drink water before meals. This can fill your stomach and make it difficult for you to eat enough calories.
Eat more food. Press on extra food or breakfast whenever possible before bed.
Drink milk. Drinking whole milk to quench your thirst is an easy way to get more high quality protein and calories.
Vibration test to increase weight. If you are already suffering, you can apply a shiver to gain weight. It is rich in protein, carbohydrates and calories.
Use larger plates. If you’re trying to get more calories, definitely use larger plates, because smaller plates inspire people to eat less on their own.
Add cream to your coffee. This is a simple way to add more calories.
Take creatine. Creatine monohydrate can help you gain a few pounds of muscle weight.
Getting sound sleep is very important for muscle growth.
Eat protein first and vegetables last. If you have a nutrient mixture in your plate, then eat high-calorie foods and protein first. Finally eating vegetables.
Smokers smoke less than non-smokers, and quitting often leads to weight gain.
Summary There are many other things that you can do to gain weight quickly. These include drinking milk, using juice to gain weight, adding cream to coffee, and frequent eating.
Gaining weight can be difficult, and consistency is the key to long-term success.
Losing weight can be very difficult for some people.
This is because your body weight is a fixed point where you feel relaxed.
Whether you are trying to go below the set point (lose weight) or over (gain weight), your body resists the changes by controlling your appetite levels and metabolic rate.
When you eat more calories and gain weight, you can expect a response from your body by reducing your appetite and increasing metabolism.
Your brain is very focused on this, as well as weight control hormones like leptin.
Therefore, you should expect a certain level of difficulty.