Weight loss is a common and serious issue around the world. The consumers follow all types of trendy diets and have weight loss products or pills which claim to help them lose weight. Given the ongoing battle of fat and weight loss, there are so many people who are struggling with being underweight. To many, it may seem as healthy but the reality is that being underweight can cause serious health problems. It is very important to address the need for healthy weight gain.
Fat has always had a bad reputation for causing people to be overweight and obese but the fact is that not all fat is bad. The body needs fat to be stored as energy. Stored energy from fat helps a person to do a strenuous job or workout. It plays a vital role in brain development and prevents inflammation and blood clots in the body. Fat also contributes to healthy hair and skin as well. Good fat is the impetus for a healthy body and mind.
Being underweight means having a BMI (Body Mass Index) less than 18.5. The reasons can be both physical and psychological. Eating more is not the only thing needed by the body in order to gain weight. If you want to gain weight then you need to follow some healthy and natural tips without compromising your health.
Underweight people are at risk for age-related muscle wasting and dementia. Thus, it is very important for skinny people to put on some healthy weight.
Causes of being underweight
1. High Metabolism
High metabolism can be one of the biggest reasons that you are not able to put on the desired weight. Some people are built to be lean as their metabolism tends to be high and their tendency to put on weight is less. They may be on high carbs and fat diet but with high metabolism, it is next to impossible to put on weight.
Some people may just be blessed with the kind of genes that make them naturally thin and keep their BMI low.
3. High Level of Physical Activities
Persons who perform high levels of physical activities like running, swimming, playing any form of sport, etc. tend to be thin. This happens because when you are physically active your metabolism tends to be high and you burn more calories during the game and throughout the day.
Some people who are living under constant stress are usually so occupied in their thoughts that they may lose weight even without having any intention to do so. Depression can also be one of the biggest reasons for a person to remain underweight. People who experience depression may have a severe loss of appetite and lose a great amount of weight very quickly. People with certain eating disorders like nervosa, anorexia, and binge-eating disorder are underweight.
Gaining weight is a time-consuming process and you need to aim at gaining weight in a healthy manner. Eating unhealthy processed food should not be followed.
Opt for healthy carbs and fats in your diet. Following a diet that is rich in carbohydrates and fats is one of the easiest ways to gain weight. But it should be a healthy source of carbs and fats. Foods that include a healthy source of carbs and fats are rice, whole grains, oats, cheese, coconut oil, avocado, whole eggs, etc.
You can add up to 500 more calories to your diet to gain weight in a healthy manner. It can help increase your weight by a pound in a week. You can increase the size of your portions or go for smaller meals during the day. Avoid taking in empty calories as they are bad for your health. You can choose to have hummus with whole grain crackers, avocado on toast, protein smoothie, muesli with fruits, oatmeal with mixed nuts and boiled eggs with toast.
Eat a sufficient amount of protein as this is the most important nutrient required for weight gain. Your muscle is basically made up of protein which can help you gain healthy muscle weight instead of fat. Some protein-rich foods include fatty fish, red meat, whole eggs, nuts and seeds, dairy products, whey protein and whole grains.
In order to gain weight you should also improve your physical strength to avoid letting the excess calories in your body turn into fat. Work out 4-5 times a week to increase your muscle mass and focus mainly on strength training instead of spending too much time doing cardio.
Replace your skimmed milk to whole-fat milk to gain weight naturally. Whole milk will give 60 calories extra and is also full of vitamins and nutrients. You can choose to have whole milk with oats, cereals, and nuts.
Clarified butter (ghee) is high in calories. It is also a good source of fat. You can cook your veggies and other food items in ghee to enjoy the meals and gain weight. Add cream to your coffee which is a straightforward manner to include more calories in your diet.
Try not to drink water before dinners as this can fill your stomach and make it hard for you to eat more and get an adequate number of calories. You can also try weight gainer shakes if you are truly trying to gain weight. These weight gain shakers are extremely high in protein, carbs, and calories which can increase your weight in a healthy manner.
Last but not the least, get quality rest as it is very important for muscle development.
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