How to gain weight

Underweight!! What does it really mean?

The low weight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the mass body needed to maintain optimum health. By contrast, more than 25 is considered overweight and over 30 is considered obese. However, note that there are many problems with the BMI scale, which only takes into account weight and height. Not take into account muscle mass.

Some people are naturally thin, but still healthy. Underweight according to this scale does not necessarily mean you have a health problem. The low weight is about 2-3 times more common among young people and women, compared to men. However, lack of weight can be as bad for your health. According to one study, underweight was associated with an increased risk of 140% of premature death in men and 100% in women.

By comparison, obesity is associated with an increased risk of 50% of premature death, indicating that the lack of weight may be even worse for your health. Another study found an increased risk of premature death in underweight men but not in women, suggesting that lack of weight may be worse for men.

Being underweight can also affect your immune function; increases the risk of infections leads to osteoporosis and fractures and causes fertility problems

What's more, people who are underweight are much more likely to sarcopenia (loss of muscle mass related to age) and may have an increased risk of dementia

Several things can cause someone to become underweight:-

There are several medical conditions that can cause unhealthy weight loss, including:

•   Eating Disorders: These include anorexia nervosa, a serious mental disorder.

·       Thyroid problems: Having an overactive thyroid  (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.

·  Celiac disease: The worst form of gluten intolerance. Many people with celiac disease don't know that they have it.

·     Diabetes: Having uncontrolled diabetes i.e. mainly type 1 will lead to severe weight loss.

·  Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose weight much.

·   Infections: Certain infections can cause someone to become much lower than normal. This includes parasites, tuberculosis and HIV / AIDS.

If you are underweight, you may want to see a doctor to rule out any serious medical condition. This is particularly important if you have recently begun to lose large amounts of weight without even trying.

SUMMARY: There are several medical conditions that can cause weight loss. If you are underweight, consult a doctor to rule out a serious health problem.

How to gain weight the healthy way:-

If you want to gain weight, it is very important to do it properly.

If you are underweight, you want to win a balanced muscle mass and subcutaneous fat instead of a lot of unhealthy abdominal fat amount. There are plenty of people of normal weight who get type 2 diabetes, heart disease and other health problems associated with obesity.

Therefore, it is absolutely essential to eat healthy food and live a healthy life in general.

The most important thing you can do to gain weight is to create a calorie surplus, which means you eat more calories than your body needs. If you want to increase weight slowly aspire to 300-600 more calories than you burn each day according to the weight calculator. If you want to increase the mass quickly, set your destination around 700-1200 calories above your maintenance level. Note that only those extra calories you may end up as body fat. Studies show that during periods of excess supply, high protein diet causes many extra calories to be converted into muscle. However, note that the protein plays dual role, it may reduce your hunger, because it is highly filling. Calorie calculators provide approximate value. Your needs may vary from a few hundred calories per day or less. No need to count calories for the rest of your life, but it helps to do so during the first days or weeks to get an idea of how many calories you are eating. There are many tools out there to help.

If you are trying to gain mass, target for 0.7-2 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). You can even go beyond that if calorie intake is very high.

Foods rich in protein are meat, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in their diet.

SUMMARY: Proteins form the building blocks of the muscles. Eating enough protein is needed to gain muscle weight instead of just fat.

Eat more than three times a day: If your metabolism is naturally very fast, then eating three times a day will do nothing, no matter how many nutrients are in the food. So you need to feed your body several times. This means that food should not be eaten only when you are hungry, but you should eat it several times a day. Make a goal of eating five times a day to gain weight.

• Do not wait until your stomach starts to growl. Plan to have a meal five times a day so that you don't feel hungry at all throughout the day.

• It may take a lot of effort to eat so much food, because you will have to plan meals and buy enough food to eat several times a day. While going outside, take some calorie-rich snacks with you like banana and peanut, oatmeal, butter or granola bars so that you can eat them even when you are out.

 Many people try to restrict any carbohydrates or fats when it comes to losing weight. This is a bad idea if your goal is to gain weight, because it will make it more difficult to get enough calories. Eat a lot of high-carbohydrate and high-fat foods, if the weight gain is a priority for you. It is best to eat a proper amount of protein, fats and carbohydrates in each meal. It is also a bad idea to intermittent fasting. This is useful for weight loss and health improvement, but can make it much more difficult to eat enough calories to gain weight. Be sure to eat at least three meals a day and try to add in snacks high energy whenever possible.

SUMMARY: To gain weight, eat at least three meals a day and be sure to include plenty of fat, carbohydrates and protein.

Eat foods rich in energy and use sauces, spices and condiments. Again, it is very important to eat whole foods, especially single ingredient. The problem is that these foods tend to be more filling than processed junk foods, so it is harder to get enough calories. Use lots of spices, sauces and condiments can help with this. The tastier the food is, the easier it is to eat a lot of it. Also, try to emphasize energy-rich foods as much as possible. These are foods that contain a lot of calories in relation to their weight.

Here are some energy-rich foods that are perfect for gaining weight:

•  Nuts: almonds, walnuts, macadamia nuts, peanuts, etc.

•  Dried fruits: raisins, dates, prunes and others.

•  Whole milk,  yogurt, cheese, cream.

•  Extra virgin olive oil and avocado oil.

•  Grains: Whole grains like oats and brown rice.

•  Meat: chicken, beef, pork, lamb, etc. Choose fattier cuts.

•  Potato, sweet potato and yams.

•  The black chocolate, avocados, peanut butter, coconut milk,     granola, trail mixes.

If you feel full, It may be a good idea to avoid eating a ton of vegetables if weight gain is a priority for you. Simply leaves less room for foods high energy density. Eat the whole fruit is fine, but try to emphasize the fruit that does not require much chewing, like bananas.

SUMMARY: You can add sauces, spices and seasonings to your food to make it easier to eat more. Basing your diet on foods rich in energy as much as possible.

It is Important to keep in mind that without a good digestive system eating more is worthless, If you don’t have good digestive system or suffering from a chronic illness you must work on it to improve it first. Your weight will only increase if you have good digestion and when you digest your meals properly.

Make sure you drink plenty of water: Water will help your body to process extra protein and calories. Every time between meals, drink 1-2 glasses of water, so that you can avoid dehydration. Because you will exercise more to increase muscle mass, aim to drink 10 glasses of water every day. 

• You can drink sugarless tea, fruit juice, and other healthy beverages.

• Do not drink Gatorade and other sports drinks in excessive amounts, as they contain too much sugar.

Focus on weight training: Bodybuilders know that muscle development occurs only through weight training. It is a form of exercise that increases muscles’ mass and makes them stronger. Since it is an important part of weight gain, make schedule to do it at least 5 times a week.

• If you do not want to pay to go to a gym, you can buy a set of barbell and vests so that you can exercise at home.

• You can also do resistance exercises, in which you can exercise your muscles without using any weight. Push-ups and chin-ups are some of basic exercises and are easy exercises to begin with. You can also put a pull up bar on the frame so that you can exercise your arms and chest.

Limit cardio: By running, cycling, swimming, and doing other cardio exercises, you are using the energy that can be used for muscle growth. Do cardio only once a week Do it once, or if you are trying to gain weight then stop doing cardio altogether. If you like to do cardio and don't want to stop it, do low-energy exercises instead, such as walking, hiking, or cycling on a flat surface.

Start walking instead of sitting in one place: There is another way available to gain weight fast: eat the food of your choice and walk as little as possible. However, increasing the weight in this way will have a very bad effect on your physical appearance and by doing so your body will become weak instead of strong. Increasing weight by building muscle will improve your health.

• Keep in mind that when you eat food five times a day, you will gain some fat along with muscle. This is normal! Determine how much weight you want, and then add 3-5 kilograms of extra weight to it.

However, there are also many people with the problem of being too thin and underweight. This is a concern because the lack of weight can be as bad for your health as obesity.

In addition, many people who are not clinically underweight still want to gain some muscle. Whether clinically underweight or just struggling to gain muscle weight, the principles are the same.

Here are 10 more tips to gain weight:-

1. Don't drink water before meals. This will fill your stomach and you might not feel hungry enough.

2. Eat more often. Add an additional meal or snack whenever you can, such as before bed. You can drink milk before going to bed.

3. Drink milk. Drinking milk will get you more high-quality protein and calories.

4. Take creatine. Creatine monohydrate can help you gain a few pounds in muscle weight.

8. Get quality sleep. Sleeping properly is very important for muscle growth.

9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, Calorie rich foods and proteins should be eaten first. Eat the vegetables when you finish the above.

10. Don't smoke. Study reveals that people who smoke tend to weigh less than who don’t smoke, and quitting smoking often leads to weight gain.

It can be very difficult for some people to gain weight.

That's because your body has a certain set point of weight where it feels comfortable.

Whether you try to go under your set point (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate.

When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism.

This is largely mediated by your brain, as well as weight-regulating hormones like leptin.

So you should expect a certain level of difficulty. In some cases, you might need to force yourself to eat despite feeling not hungry.

At the end of the day, changing your weight is a slow process, not a sprint. It will take a long time, and you need to be consistent if you want to succeed in the long run.