According to a report published in a medical journal, in the year 2014, there were more than 20 million obese women in India along with 9.8 million obese men. Obesity is a rising problem throughout the country and a lot of efforts have started towards dealing with this issue. Conversely, there are plenty of people with just the opposite problem of being “extra skinny”. This is undoubtedly a serious concern because being underweight can be just as bad for your health as being obese.
Being underweight can be defined as having a body mass index (BMI) less than 18.5. This is estimated to be below the body mass required to prolong optimal health. On the other hand, over 25 is measured overweight and above 30 is regarded as obese.
Causes of Underweight
There are numerous medical conditions that can result in unhealthy weight loss.
- Thyroid problems: If you have an overactive thyroid (hyperthyroidism), it can probably boost metabolism and result in weight loss.
- Eating disorders: It can possibly be anorexia nervosa. It is a serious eating disorder where the individual is scared of gaining weight and reflects a strong desire for being skinny. Hence, rejecting food.
- Diabetes: If your diabetes is not under control, it can also lead to weight loss.
- Celiac disease: This is a highly severe form of gluten intolerance. A majority of the people suffering from celiac disease don’t realize that they’re suffering from it.
- Infections: Several infections can result in severe weight loss. For example, tuberculosis, parasites, and HIV/AIDS.
- Cancer: The tumours of cancer burn a lot of calories and results in a weight loss heavily.
In case you’re underweight or recently have started to lose a large amount of weight, it is recommended to see a doctor and figure out the reason for the same.
Healthy Way For Weight Gain
Standing on the weighing machine, frustrated won’t help. If you desire to gain weight, it is very important that you do the right things. Fires and burgers might help you in gaining weight, but at the same time, they destroy your health.
If your weight is less, then your focus should be on a balanced amount of subcutaneous fat and muscle mass instead of a cluster of unhealthy belly fat. As there a lot of people with normal weight who suffer from unhealthy heart diseases, diabetes etc, which are very often associated with obesity. This is all because of unhealthy eating habits.
Hence, it is very important to eat healthy food and live a healthy lifestyle.
So, here we have some effective tips to weight gain that can help you in gaining weight without ruining your health.
Tip#1: Consume More Calories Than You Burn
One of the most important things that you can follow for your weight gain is to eat more calories than what is required by your body. A caloric surplus is a must. Without it, it won’t be possible.
You Just have to follow the simple formula: Calories In > Calories out.
Take the benefit of the calorie calculator and aim for consuming 300-400 calories more, than you burn every day. Slowly and steadily increase it to 700-1000 calories. This would certainly give you positive results.
Tip#2: Consume Lots of Protein
Protein is the single most important thing that you need to consume for gaining weight. Muscles are made of protein, and without protein, the extra calories that you’re consuming might just result in body fat.
Different studies have shown that if you consume 1 gram of protein per pound of body weight, it can significantly help you in gaining weight.
Foods with high protein include fish, meats, eggs, legumes, a lot of dairy products, nuts and a lot more. Different supplements of Protein like whey protein are also very useful, in case you’re struggling to fulfil the protein deficiency in your diet.
Tip#3: 3 Meals a day With Lots of Fat & Carbs
Fill your plate with a lot of Beans, Meat, as well as Potatoes.
If your aim is to gain weight, eat a lot of high-fat and high-carb foods. If gaining weight is your priority then it is best to eat plenty of fat, protein, as well as carbs at every meal.
Also, make sure that you eat several times at small intervals, try to consume at least 3 meals per day, and add in energy-dense snacks to your diet.
Tip#4: Eat a Lot of Spices, Sauces, and Condiments
Eat plenty of Dried Fruits. It is difficult to consume these in a large amount as they tend to make you feel more filling as compared to junk foods. Hence, it is difficult to gain calories.
To avoid this problem you can use a lot of sauces, spices, as well as condiments with this. It will make your food tastier, making it easy for you to consume in a greater quantity. Also, try consuming a lot of energy-dense foods, as they contain a lot of calories that help in weight gain.
List of energy-dense foods that are perfect for weight gain:
- Nuts: Walnuts, almonds, peanuts, macadamia nuts, etc.
- Dried fruit: Dates, raisins, prunes.
- High-fat dairy: Full-fat yoghurt, whole milk, cheese, cream.
- Fats and Oils: Avocado oil, extra virgin olive oil.
- Grains: Whole grains like brown rice and oats.
- Meat: Beef, Chicken, pork, lamb, etc.
- Tubers: Sweet potatoes, potatoes, and yams.
Tip# 5: Exercise and Improve the Strength of Your Body
Follow a routine exercise to gain weight and lift heavy weights so as to make sure that the excess calories that you’re consuming are building your muscles.
Start going to the gym and lift weight at least 3 times a week. Do not go for a lot of cardio else, you’ll end up burning all the additional calories that you have consumed.
Consistency is The Key to Long-Term Success
Gaining weight is a long process and often it is very difficult. The reason is that our body holds a certain set point of weight where it actually feels comfortable.
When we try to gain or lose weight, our body tends to resist the changes by regulating our metabolic rate and hunger levels. Hence, it is obvious to feel a certain level of difficulty.
But ultimately, altering your weight is undoubtedly a marathon, not a sprint. Success takes time and requires consistent performance.