In today’s world, many people are dealing with one major problem, being obese or overweight. Similarly, we find another set of people, who are dealing with something opposite of the above, being underweight or too thin. Always in their minds, they have questions such as how to gain weight or how to increase weight or how do I gain weight, which bothers them.
In our society the biggest myth is, gaining weight is much easier when compared to losing weight. It is a common misconception, it is extremely hard to gain weight in a healthy manner and those who are heading towards this journey, feel it is an uphill battle. The reason being, the stomach size of a thin individual is small, hence it would be challenging to increase appetite. Secondly, even though the thin person may have the proper appetite and indulge eating of variety of weight gain foods possible, yet they may not be able to increase their weight. Most of the time, they may end up gaining unhealthy fat leading to increased health risks.
Especially in India, it has been observed that, elders and loved ones usually advise those who are thin to eat anything and everything because they have perception it would help increase their weight. This need to be stopped and one who aspires to gain weight must to resort to follow a healthy weight gain diet. It would not only help them gradually gain weight but, also help them maintain it for a longer period of time and be healthy.
The First step to Weight Management is Understand Calories
If you are beginning your journey towards gaining weight in a healthy way, it is important you must understand how much amount of calories you need to take, to gain weight slowly or rapidly. And what is what is calorie surplus and calorie calculator.
What exactly is a calorie?
A Calorie is simply a unit of energy; if one consumes more calories than their body needs they may most likely gain weight.
What is a calorie surplus?
It is a state wherein an individual’s have more amount of calories than they burn leading to increase in weight in the form of body fat or muscle. In other words, individuals consume more calories than their body needs.
What is calories calculator?
The calorie calculator helps in estimating the number of calories, which the body requires’s each day to gain, lose or maintain weight.
According to the calculator, if you desire to lose weight slowly as well steadily, then you should aim to have each day, around 300 to 500 more calories than your body burn’s.
Similarly, if you wish to gain weight fast, then you must consume nearing to 700 to 1000 more calories above your body maintenance requirement
Why one may be underweight?
Individuals may be underweight due to varied reasons, for your convenience, we have listed some of them.
- Prolonged meal time gaps
- Inadequate eating habits
- Poor selection of foods
- Prolonged diseases
- Malabsorption of foods what they present consume
- Suffering from eating disorders such as bulimia or anorexia
Tips to gain weight in a healthy and safe manner
One should always aim to gain weight in a healthy and safe manner; you can follow these tips to achieve the same.
Eat Energy Dense Foods
Energy dense foods contain more calories relative to your weight. Here is a list of energy dense foods which are perfect to aid weight gain
- Dried Fruits: Dates, raisins, prunes and others
- Nuts: Walnuts, almonds, peanuts, macadamia nuts, etc.
- Fats and oils: Avocado oil and extra virgin olive oil
- High-Fat Dairy: full-fat yogurt, whole milk, cream and cheese
- Grains: Whole grains like corn, bulgar, brown rice, quinoa and oats
- Tubers: Sweet potatoes, Potatoes and yams
- Meat: Chicken, pork, lamb etc.
- Peanut butter, Dark chocolates, coconut milk, trail mixes and granola.
Most of these foods are very filing; hence you may require to force yourself to eat them even when you have a feeling of fullness.
Eat minimum three meals per day
If your goal is to gain weight in a healthy manner try to eat minimum three meals each day. Numerous popular diet plans suggest increasing the number of meals, but those who look towards gaining weight in a healthy manner can stick to three. One should keep in mind, what matters most the type as well as portions of food you eat rather than the number of meal you consume each day.
Right away quit unhealthy habits
There are many misconceptions, they believe if one follows any of the below unhealthy habits they would gain weight. It is not real; you will only have side effects, hence it is always to better avoid these unhealthy habits
- Eating meals at odd times
- Skipping meals
- Eating lot of junk foods
- Going on a crash diet
- Finishing food due to peer pressure
- Sleep deprivation
Eat More Protein
Protein is an essential nutrient needed for body maintenance as well as growth. It is a significant nutrient which helps gain weight in a healthy way. They are like building blocks to your body and if your body does not get enough protein, it would never reach its healthiest best. High protein foods include fish, meats, eggs, tofu, legumes, numerous dairy products, vegetables like spinach, nuts and others.
Exercises help you gain weight
People who desire to gain weight must exercise sensibly. Here is the list of top ten exercises for women, which would help them to gain weight.
- Low intensity workout
- Bench press
- Lunches & Squats
- Dead lifts
- Dumbbell shoulder press and upright Barbell rows
Few more tips to gain weight
Below you can find few more tips to gain weight naturally.
- Do not drink water before having meal because you will feel full and would find difficulty consuming enough calories.
- Do not smoke because those who smoke tend to weigh less when compared to non-smokers and if you are a smoker, quit smoking and you will be able to gain weight
What should be your end result?
Everyone who is aspiring to gain weight should aim for an end result wherein you should not only be able to gain weight, but your body should also be toned and curved at the right place.
Weight gain is a gradual process do not hurry. You cannot lose weight overnight similarly you cannot increase your weight overnight; to get there you need lot of determination and patience. Anytime you need expert assistance to increase your weight you can get In touch with us.