5 steps to gain weight

5 Steps To Gain Weight: Nowadays, most people are either over-weight or under-weight. Being underweight means your BMI is less than 18.5. There is a concern that being underweight can just be bad for your health. Being underweight on the BMI scale does not mean you are unhealthy. Some people are very skinny, but still, they manage to be healthy. 

BMI is a single measure it only looks at weight and height. It does not take muscle mass, fat percentage. BMI alone does not determine the overall health of a person. There are several other factors come into play.

However, being unhealthy and underweight is worse. Recent studies found that being underweight has a 140 percent greater risk of early death In men and 100 percent in women. That simply means being underweight is worse for men. 

In this article, I’ll explain you 5 Steps To Gain Weight in a healthy way.

Some reasons for being underweight

You may be underweight due to many reasons. 

  • Mental problems such as anxiety and stress May cause someone to underweight to be underweight. 
  • Stomach problems, such as nausea, vomiting, or diarrhea.
  • An infection.
  • Cancer.
  • Diabetes.
  • Thyroid problems.
  • Crohn’s disease(a disease that affects the lining of the digestive tract).

5 steps to Gain weight in a healthy way

Gaining weight is very simple, but it’s very important to do it right. Having pizzas, burgers and soft drinks may help you gain weight, but it can destroy your health at the same time. It leads to an increase in more visceral fat.

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Gaining healthy weight refers to gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of visceral fat(unhealthy belly fat).

1. Eat more calories than you burn in a day

Being on a caloric surplus is more important among the steps to gain weight, meaning eating more calories than your body needs. You can find your daily calorie requirement using an online calorie calculator (remember that an online calorie calculator is just a rough estimate, the actual values might differ to more or less 200 – 300).  

Generally, we’ll have 3 large meals a day. The best way to increase your calorie intake is simply having 4 – 5 meals a day (i.e., 3 main meals and Snacking between meals). Eating more meals a day can make it easier to increase calorie intake. 

If you want to gain weight in a slow and steady manner, keep a 200 – 300 calorie surplus. If you want to gain weight quickly then, keep more than 500 calories surplus.

2.Weight Training

Weight training will aid in gaining and maintaining lean muscle mass. It is recommended to weight train at least three to five times a week to healthy weight gain.

5 Steps To Gain Weight

Compound movements such as deadlifts, squats, and bench press are one way to build muscle effectively. Weight training puts in shape. You can gain weight without weight training also but not muscle mass.

3. Eat enough protein

Protein is the most important nutrient for gaining healthy weight. Muscle is made up of protein without this the extra calories you eat may turn up into fat. In combination with regular weight training, it is recommended to consume 1.2 – 1.5 grams of protein per kilogram of body weight. Foods high in protein include eggs, chicken breast, meats, fish, nuts, lentils, paneer, and legumes.

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4. Fill your plates with fibrous carbohydrates and healthy fats

Carbs and fats are major energy sources. Many people try restricting either carbs or fats when trying to lose some weight. You should remember that carbs and fats are not making you fat, but extra calories do. 

This is not a good idea to restrict carbs and fats if your goal is to gain weight, as it will make it harder to get in enough calories. Try to eat more dense foods like oats, dry fruits, fruits, whole grains, beans, nuts, and seeds.

 5. Proper sleep

Yes, when it comes to overall health and fitness, proper sleep is mandatory because most of the hormones including Human Growth Hormone (HGH) releases during rest. Sleep helps reduce stress, lower your blood pressure, and improves your memory. Sleeping a minimum of 7-8 hours is optimal.

The conclusion

If your BMI is under 18.5, that means you are not unhealthy. Several factors are there to determine your overall health. If you are underweight for some external reason, then it may cause harm to you.

Follow these 5 Steps To Gain Weight provided in this article and thank me later😉. Gaining Weight may be Difficult, but Consistency Is the Key to Long-Term Success.
     

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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