Some people might gain weight easily and for them shedding it quickly is a big problem. Similarly, some people struggle to gain weight and are equally a big challenge. Most of us feel that gaining weight is much easier than losing weight. But, its nothing but a big misconception.
Gaining weight with proper muscular structure is not easy. Maintaining proper weight to look great is very important. Too fat or thin makes people feel awkward and may have to frequently deal with negative comments on appearance. That’s not good for self-confidence, is it?
Whether you are underweight or finding it difficult to gain some muscles, this article will highlight few ways to overcome the problem naturally.
What do you mean by “Underweight”?
Lean or skinny people have a low body mass index. Those who have BMI lower than 18.5 are considered as underweight. They have a lean body structure and face equally damaging consequences and obese individuals.
Health consequences of being Skinny
Being underweight can have equally bad effects on the body as being overweight. Low body mass index may be worse for men than women. Underweight or skinny people are at higher risk of death than overweight or obese population. Other health consequences include,
Low or No Immunity
Being too skinny means your immune system is operating on low steam. You’re more susceptible to flu and infections. You might find yourself prone to a cough and colds, and recovery from such ailments is very slow. If you’re recovering from a surgery, being underweight might slow down the healing process.
Lean body structure could signal that your diet is not nutrition rich. It may also suggest that you are suffering from a medical condition, such as infection, diabetes, or celiac disease, that prevents the body from absorbing nutrients.
This can cause iron-deficiency or amino acid deficiency. This may make you feel lethargic or weak and stop you from reaching optimal energy levels. You may look dull, your hairs dry out, muscle mass reduces, and suffer from sleep deprivation.
How to Gain Weight Naturally
To avoid all the above conditions, follow these tips to gain weight in healthy and naturally:
Eat more calories more than body needs
Intake more calories than your body burn to gain weight. You can use a calorie calculator to track your calorie intake. For steady weight gain, you must aim for 300-500 calories per day. If you are aiming for quick weight gain aim for 700-1000 calories.
For healthy and high-calorie intake, Eat
Dry Fruits & Fruit Juice
It includes Dried Cherries, Dried Blueberries, Raisins, Dates, Dried Apricots, Dried Peaches, Figs, Prune Juice, Grape Juice, Passion Fruit Juice, Pineapple Juice and Pomegranate Juice. 1 cup of dry fruit contains 447 calories.
Peanut Butter helps in building muscle, burn harmful fat, and even fight heart disease. Even though we love its taste, we need to consume it sparingly. 1 tablespoon of peanut butter contains 100 calories. So, spread it on your bread in limited quantity.
It is easy to get carried away with dark chocolate, we all love it. But, eat this delicious treat in moderate amounts or else you may constipate. Some bar of dark chocolate contains 600 calories.
Consume Carb, Fat, Protein Rich Foods
Eat foods that are rich in carbs, protein and fats. To gain weight you must at least eat 3-4 meals in a day. Squeeze in a snack right before going to bed. All the healing of wear and tear our body goes through takes place while we sleep.
Eat 135 gm of protein per day. To hit these numbers munch on whole protein food with every meal.
Greek yoghurt contains almost double the amount of protein that ordinary plain yoghurt. It is one of the better options for weight gain. Greek yoghurt has 100 calories, 17 grams of protein and 6 grams of carbs.
Fish & Meat
To gain weight fast eat fatty fish like mackerel, salmon, sardines, and tuna. Beef, as well as chicken, are good for weight gain. With fish every serving is packed with high quality calories, protein, and healthy omega 3 fats.
Workout to Build Muscles
Go to gym to build some muscles. Weights you lift forces your body to build some muscle
. The high protein, carbs and calories your body intakes are utilized to recover muscles and build new ones.
If you need supplements to boost your weight gain, try Urooj Majoon, an instant weight gainer supplement from Aziz Herbal Healthcare. It is completely gluten and additives free. Blended
with the natural herbs known to enhance body weight.