Being skinny or underweight can be bad for your health. It may well affect your well being; moreover it can be terrible for your personal life. If you are dealing with the underweight problem, it’s possible that you are not taking a healthy & balanced diet. Thus you may not be getting the essential nutrients which your body requires for a proper growth and working.
For instance, Calcium is one key element which is required for the maintenance of strong and healthy bones. If you are suffering from the underweight problem, it may probably increase the risk of osteoporosis in the later part of your life. If you’re not consuming enough iron, you may suffer from anemia which may leave you exhausted and drained.
Your immunity level suffers when you’re underweight, making your body sensitive against general problems like cold, flu or against other infections. Women who have lost too much weight lately may perhaps find that their periods stop. This increases the risk of infertility in them.
Don’t you worry skinny people…These 10 easy and effective weight gaining tips will surely help you get a stronger physique and ultimately gain some kilograms.
Tip No. 1. – Eat 4 to 5 times a day:
I don’t mean you should eat anything to gain more calories. You should avoid eating chocolates, cakes, sugary drinks and other high calorie foods full of fat and sugar. These foods can increase your body fat and can lead to an increased risk of developing high levels of cholesterol in your blood or even be the reason for tooth decay.
You need to take in a good amount of calories if you want to gain weight, however you need to make it certain most of those calories are GOOD calories. If you want to build muscle, you want to eat healthy calories loaded with good protein, good carbohydrates, healthy fats and plenty of vegetables.
Tip No. 2. – Weight train to gain more weight:
If you are interested in building the muscle mass, then it is likely for you to add much weight while you are strength training. It is as if when you train with weights, you give your muscles the chance to build up. On the other hand, it is necessary for you to keep increasing the weights gradually with time. As you train, your strength increases as you are replacing your excessive body fat with muscle or even you are burning off the fat.
You will experience that you are losing weight during this process, since equal weight of muscle covers less mass in comparison to fat. This means you will look slim while still weighing the same or even gaining weight. The process is to be repeated for as a minimum 3 times per week.
These exercises will work on anyone of you skinny beings in gaining weight and will not only help men but also women.
Tip No. 3. – Consume more calories and gain some weight:
The percentage of calories you consume in a meal is needed to be much greater than the calories you are burning. In this mission, try to consume 300-500 calories more per meal. Moreover, if your plan to gain more weight isn’t satisfying, then start consuming an extra 500 calories per day.
- The most vital nutrient in your quest to gain weight is protein. Muscle is made of protein and in its deficiency most of those extra calories may perhaps turn into body fat. Meats, fish, eggs, multiple dairy products, legumes, nuts etc are protein rich food items.
- Intake a lot of carbs and high-fat foods if you desire to add weight fast. Make sure you take as a minimum of 3 meals per day. As well, you should try to add energy giving snacks every so often.
- Using plenty of spices, sauces and condiments can help you with this. The tastier the food would be, the more food you can eat.
- Add an additional meal or snack whenever you can. Drinking whole milk to satisfy thirst is an easy way to get in more protein and calories.
- Use large as smaller plates cause people to automatically eat less. If you have a mix of foods on your plate, eat the calorie and protein rich foods first.
Tip No. 4. – Make some mass for yourself with the entire body workout:
Think about workout recovery after each round of exercise. Lifting heavy is the best approach leading to muscle gain, in addition the healthiest practice to gain weight. Furthermore, person has to replenish post workout sessions. To get the best of the benefits from the workout you need to eat high protein snacks roughly about 25 grams of protein within 20-30 minutes of exercising and a full meal within 2.5 hours of exercising.
Do make a good workout schedule that includes both strength training and cardiovascular activities and pair these exercises with a healthy & nutritious diet. Note down your initial weight and then use the workout and diet in order to reach that weight and have a healthy body.
It may sound legitimate that if you are underweight you should avoid exercising or workouts. Your body requires cardiovascular exercise for the complete physical and mental health and the strength training to avoid injuries. You need to adopt exercise in your daily life for a rich and healthy life/. If you require any help prior to starting, seek advice from your doctor, a personal trainer or a nutritionist.
Tip No. 5. – Increase and balance your Protein ratio:
In taking daily dose of protein in proper quantity is quite essential for the body to grow. Since Protein is one of the building blocks and much needed by the body on daily basis, you should try to intake protein enriched food items as to maintain the protein element within the body. When you are trying to add some weight, its most essential function is its role in the muscle synthesis process.
Your dietary protein helps increase the quantity of muscle fibers throughout your body. It as well help repair damaged muscle cells that, if not treated or left unrepaired can contribute to loss of muscle mass.
You can satisfy your body’s daily protein requirement for weight gain by consuming a lot of high-protein food items multiple times in a day. Example of food items high in protein consist of eggs, poultry, soy products, seeds , dairy products, legumes, seafood, red meat, fish, nuts and peanut butter.
Tip No. 6. – Liquid calories for your underweight problem:
In taking calories by consuming loads of solid food is not so easy. How much can a person eat? Drinking milk, milkshakes or protein shakes with some or no sugar at all can be a good way to gain up the required calories.
If food isn’t making you put on some extra weight, include a liquid supplement in your daily diet. Liquid calories are not as satisfying as solid food, but these supplements might help you get the extra calories you need to increase. Seek advice from your doctor to get a good quality and healthy weight gaining drink for you.
Again, Weight gainer liquid supplements can be bought from a number of online health food stores or vitamin shops. Like liquid meal replacements, weight gainers contain a mix of carbs, protein and fat; though, they may well contain specific amino acids, herbs or other supplements as to increase the muscle mass. Weight gaining liquid supplements can be found in a ready to drink or powdered form.
Tip No. 7. – You Underweight people should eat fast to eat more:
Try to eat fast however you ought to be careful with what you are eating. When you eat fast, it’s much easier for you to eat a lot more food than your body really requires. Eventually, too much calorie intake can help you gain weight. According to some study it has been found that roughly 2/3rd of people who ate quickly also overate. The fast eaters were expected to be 3-4 times more overweight than others who have a usual speed for eating.
Tip No. 8. – Be patient and give yourself time:
Keep faith in yourself and be patient. The procedure of weight gain is slow but determination can direct you towards the success.
Tip No. 9. – Carbohydrates and fats helpful for Underweight people:
Carbohydrates and fats in large amount can certainly help you put on some weight but don’t mistake that with muscle. Therefore, you should try to intake protein, carbs, and fat in the accurate amounts. Drinking alcohol will critically obstruct the progress.
In this mission, you are allowed to eat delicious items like ice cream, milkshakes and cookies. You may possibly add some kilos, however this not the healthiest way to go. These food items are surely high in carbs, but they’re not the healthy type. Nutritionally, a diet to add some weight isn’t that much different from a diet to lose weight. Though, you’re permitted to eat more when you’re trying to gain weight. Increasing your carbs can help, but it’s essential that you take a balanced diet. Check with your doctor or dietitian to help make a diet plan that fits your needs.
Tip No. 10. – Enough Sleep and allow your muscles to rest:
You need to take at least 8-9 hours of good night sleep daily for utmost health benefits. On the contrary end, if you aren’t taking enough rest and only taking a sleep of 6 hours or less, you aren’t going to make good benefits in terms of a healthy life.
At the same time, you can have a healthy snack or late dinner. Whatever you are eating, try to eat just before going to bed. It is as if during the night our body remains a lot active. Our cells are rejuvenating, repairing and healing while we sleep. By eating soon after or having a snack prior to your bedtime, you’re allowing your body to take in the nutrients it needs to do the work.