How to gain weight quickly? If you don’t know, read on.
There are many books on how to reduce weight, for people having flabby belly. But weight is not only a quandary with the ones who are fat, there are many others who are finding it difficult to gain even a pound.
If you are also one of them and looking ways to gain weight to enhance the physical appearance then take a deep breath and give your fingers some rest. You are on the right page now!
How to Gain Weight Quickly – Overview:
No doubt! Gaining weight is as difficult as losing it. The beautiful world we live in is a contradictory one. There are people who put on weight rather effortlessly coveted to their unhealthy diets.
While on other end of the spectrum, people with skinny and lanky frame find it tremendously difficult to gain those extra few pounds and condemn their hereditary issues and fast metabolism. To combat this situation, you just need to follow proper combination of balanced diet (with an eating schedule) and exercise.
But the first question is what is a healthy weight?
Almost everyone have confusions regarding a particular question “how much should I weigh for my age and height?”. But the fact is your ideal weight depends on height and gender and there is a calculator that does the job for you.
Why Are You Underweight?
Doctors always advise gradual weight gain, but they rarely tell us about the reasons for being underweight. Read to find them here:
Junk Food: Consuming junk food carelessly is a big reason of being underweight. But did you know, with such eatables you can put on weight at the wrong places internally even though externally you appear skinny.
Smoking: Smoking is an another reason of being malnourished. It cut shorts or douses the appetite, so try giving up this addiction or do not smoke before eating.
Avoiding Healthy Diet Foods: Lean people use to eat three large meals and cut out the smaller snacks, undoubtedly it build an appetite. But make sure the meal contains nutritional calories, starchy foods and proteins.
Avoiding Green Vegetables: These days, we are less prone to green vegetables and more to junk food, which is more baneful. So it’s significant to add colorful energy bars in daily diet to gain weight.
Exercise: If exercise plays an important role in losing weight, that doesn’t mean exercise proves hazardous on gaining weight. Staying active with exercise is one way to build a good appetite. One hour of physical exercise can help in building a good appetite. You can also participate in a balanced mix of flexibility exercises and weight training programs.
Excessive Sleep: Strange but true! According to May “When you don’t get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently”.
Genetics: Genetics can be a reason for underweight. If you are skinny since childhood, it’s a sign that you were born with higher-than-usual metabolism.
Medicines: Certain treatments like chemotherapy can be a cause of worsen weight loss, as the medicines prescribed by doctors can cause nausea and reduce appetite that results weight loss.
Stress: Depression and stress like factors are really a big reason for being under weight, as mental well-being affects every part of our life. Such problems may disrupt one’s healthy eating habits and can lead to eating disorders. A study in Sweden found that underweight people are more likely to commit suicide. So be sure to get assistance of a doctor or psychologist.
Problems Caused by Being Underweight:
A situation when the needle on the scale keeps going down is definitely a maddening one, specially when you don’t know the reason. This raises many questions related to health issues.
What are they? Have a look:
Infertility: Low body weight in women can lead to irregular periods, lack of periods or can cause infertility.
Anemia: This condition can be caused by deficiency of iron and vitamin B12 that results in headaches, dizziness and fatigue.
Osteoporosis: It is a common side effect of being underweight. Osteoporosis means fragile bones, is a disease that causes bones to become porous and to break. A balanced diet with enough of calcium will help prevent osteoporosis.
Inhibited growth and development: This can be found in children and teens, as their body needs plenty of nutrients to stay healthy and to grow.
Hair loss: Low body weight can affect beautiful hair and they can fall out easily. It can also create health issues related to teeth and skin.
Weakened Immune System: Less intake of enough nutrients leads to weekend immune system. For example, if you do not get enough of vitamin D, your body won’t be able to metabolize calcium and you can suffer from a disease like rickets and deficiency of iron can get you anemia. So studies confirm that with weak immune system, body cannot store energy and may face difficulty in fighting with illness.
These are just few health concerns that are faced by underweight people. But, there are ways and means to overcome them. Below we are discussing some useful tips for putting on weight.
How to Gain Weight Quickly and Healthily?
Just as healthy weight loss requires a balanced approach, healthy weight gain also needs some important tips to be followed.
Check the tips below on how to gain weight quickly:
Milk Shakes: Doctors may prescribe you to eat cakes and other desserts having high sugar in order to help you gain weight. For some, this strategy goes well but for some it leads to visceral fat – a state of being skinny fat. So, having a big bar of chocolate or a thick milk shake of banana could do the trick!
Add Calories: Without radically changing your diet, you can add healthy calories in your diet. That’s true! Increase your calorie intake with each meal by adding cheese, nuts, fruits, and other healthy side dishes.
Add Nutrients: Intake of junk food is not a solution to malnutrition. Consider nutritious carbohydrates, such as brown rice and other whole grains. Adding these in your diet ensures your body is receiving as proper nourishment, even if you’re dealing with a reduced appetite.
Healthy Snacks: Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.
Balanced Diet: By balanced diet, we don’t mean you need to munch only on salads and energy bars. Various ingredients and different color foods packed with vitamins, minerals, nutrients, and calories, are also required to gain weight fast.
Power meals: Undoubtedly, eating three large meals builds an appetite, but cutting out the smaller snacks is not the solution. Taking six small meals contains nutritional calories makes a better option for gaining fat. So consider eating smaller meals throughout the day to increase your calorie intake.
You must know what to eat to build muscle and gain weight.
Sodas: Drinking full calorie sodas can help you in putting some pounds on. You can also try healthy fruit juices to gain weight quickly.
Milk Products: Milk, Soy Milk, eggs, cheese, yogurt, peanut butter and other milk products contain high fats. Make sure to add these high-calorie smoothies in your daily diet chart, a delicious ways to add calories!
With our detailed guide on how to gain weight quickly, we believe you can easily put on some extra pounds and look healthy, the safest way possible.