Tips To Gain Healthy Weight Fast

A lean body not always signifies a good health. Lean body may be an indication that the person is underweight due to malnutrition or other health related issues. If the body mass index is less than 18.5 the person is considered underweight. The body of an underweight individual do not function optimally and they suffer from various illness.

To maintain an optimal health one should maintain an estimated body mass index. If the body mass index is above 30, the person is considered as obese. If you are underweight, you need to add the balanced level of subcutaneous mass and muscle mass and not unhealthy belly fat. Tips To Gain Healthy Weight Fast

This can be achieved only by eating healthy foods and practising a healthy lifestyle. Healthy weight is very important to live a stress-free, active and disease free life.

Below are the tips to gain a healthy weight fast.

Tips To Gain A Healthy Weight Fast

#1. Take More Calories That Your Body Burns

For healthy and fast weight gain it is important that the calorie intake should be more than the calorie output. The Calorie Calculator is very important to determine whether you will gain weight or you will lose weight. To gain healthy weight slowly and steadily aim for 300 to 500 more calories than the daily requirement. Nevertheless, for fast but healthy weight gain aim for 700-2000 calories more than required. Make sure to get calories from proteins and good carbohydrates that are low in glycemic index.Take More Calories That Your Body Burns

#2. Eat Energy Dense Healthy Foods

Carbs are important part of our diet. Carbohydrates are required for many essential body functions and to boost the energy level of brain. It is very important to choose good carbohydrate. Eat whole grains, fresh fruit and vegetables. Try to avoid process to junk food.

#3. Focus On Quality And Not The Quantity Of The Food

Instead of choosing foods that are high in calories but has 0 nutrients choose nutrient-dense foods. Try to include foods from all the food groups. Good quality food includes whole grains, lean protein, organic meat, raw and fresh fruit, nuts, and fresh vegetable. You do not just need calories but foods rich in vitamins and minerals to gain healthy weight.

#4. Include Lots Of Protein In Your Diet

Proteins are very important to gain weight in a healthy way. Our muscles are made up of protein. Without protein, the extra calories will end up as body fat. Studies show that a high protein diet helps to convert extra calories into muscle mass during overfeeding. For effective weight gain aim for 1 gram protein per kg body weight. Foods rich in protein are legume, egg, fish, dairy product, lean meat, nuts and seeds. If required take protein supplement to get adequate protein in your diet but after consulting your nutritionist. Include Lots Of Protein In Your Diet

#5. Practice Lifting Heavy Weight

Excess calories that you take should go to your muscles. So if required lift weight at least 2-3 days in a week. Before starting weight lifting better consult your doctor in case you have any medical issues. If you do not have any skeleton on medical issues start with small weights and then increase it overtime as instructed by your trainer for gym instructor.

#6. Eat Frequent Small Meals

It is very important that you do not miss any of your meal specially breakfast. When you start introducing more calories to each meal, it may happen that you feel full for a long time. However, this does not mean that you skip the next meal. Better, eat frequent and small meals. Add calories slowly to your daily diet.Also be prepare that increasing calories may cause gastrointestinal issues but it will subside once your body is used to eating more.

In addition to all above keep yourself hydrated, limit alcohol, quit smoking and have quality sleep.

For some individuals it is difficult to gain weight because their body has a particular threshold of weight and the body may resist the attempts to raise or lower the threshold by regulating the metabolic rate and hunger levels. However, if you are persistent and consistent with healthy eating habits you will eventually gain healthy weight.

Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.

2 Comments

  1. Pingback: how to get hydroxychloroquine prescription

  2. Pingback: plaquenil 3 mg tablets price

You must be logged in to post a comment Login