Weight gain is usually considered not so positive making people fat or even obese. However, sometimes, gaining weight is equally important for overall health and well-being. When being overweight or fat looks like a universal problem for every one in three individuals, in reality, being too thin can also cause many health-related issues.
Invariable, body fats have a bad reputation and are mostly taken as a problem. But, not all fats are bad. It is important to have fats in your body for it to function smoothly.
Fats are those nutrients which are broken down by the body and are stored as energy in the form of calorie for the body to consume as and when required. This energy is used by the body to function, heal and grow. Therefore, fats are important nutrients that are responsible for the energy supply to the body.
Being underweight increases the risk of age-related muscle wasting and dementia. Thus, it is necessary for underweight or too thin and skinny people to gain weight.
However, it’s not as easy as it looks!
Gaining weight the healthy way is an extremely tough task. This is because the stomach size of a ‘thin’ person is small and increasing appetite is a challenge.
Besides, a thin person with the right appetite would still not be able to gain weight. Also, many a time they end up gaining unhealthy fat, which is even more harmful to the body than being thin.
Therefore, the right way of gaining weight is a daunting task and one of the primary concerns for the skinny ones. The weight needs to spread evenly in the body and not only get accumulated in the abdominal area.
Reasons for being underweight:
- Wrong eating habits
- Long gaps in between meals
- Poor selection of foods
- Improper amount of calorie in and calorie out
- Malabsorption of foods that is being eaten
- Prolonged diseases
- Eating disorders like anorexia nervosa or bulimia
To have optimum weight is important. Moreover, gaining weight the right way is equally important. Gain weight by eating the right nutrition and not by hogging on unhealthy foods. It will save you from being prone to diseases like diabetes or thyroid.
When you indulge in unhealthy eating, you are creating a nutrition deficiency, which can eventually lead to lifestyle diseases.
How to gain weight healthily?
It is very important to understand your body before starting your weight gain or weight loss journey.
- Know the root cause of your problem.
- Know why your body needs to gain weight.
- Consult 8 Fitness Tips wellness expert or nutrition expert to analyse your body.
Here are a few tips to keep in mind if you are on the journey to healthy weight gain.
Exercise and working out is not only for those who want to lose some kilos but it is equally important for those who want to gain some healthy weight to become fit. A mix of cardio, weight training and flexibility enhancing exercises regularly can help gain weight and build some healthy muscle mass.
You can also indulge in some heavy weight lifting workouts like squats, presses, pull-ups, dips etc. which helps in increasing lean body mass. These exercises help in engaging multiple muscles while triggering your hormonal response systems.
Your body requires the right amount of proteins, fats and carbs. Before you head to the market to stock up on some dietary supplements, which promises weight gain in no time, remember that many of these dietary supplements are full of synthetic nutrients. These may help you gain weight temporarily but ruin your health in the long run. Therefore, consult a health or nutrition expert before consuming anything.
Besides, any supplement will only help when they are consumed as per the requirement of the body. So, it is always advisable to get the right guidance before buying.
Our body needs healthy fats since unhealthy fats will only deplete our health. Include healthy snacks like nuts, dry fruits, fruits, dry snacks like roasted chana in your diet to gain weight healthily. Besides, you can try protein-rich foods, foods rich in fibre for best benefits.
Moreover, it is important to increase the size of your appetite gradually.
Increase protein intake
Protein helps in maintaining a healthy body weight with lean body mass. It is the building block of a human body. If your body starves of proteins, it will never be able to achieve its healthiest best.
Including tofu, paneer, chicken, and vegetables like spinach will help you get through with your daily protein consumption.
Set your weight gain goal for a perfectly toned and curvy body at the right places. Gaining weight around your abdominal area is of no help but a thing to worry and work on. So take help of experts and start your weight gain journey under the right guidance.
Remember, the process can be prolonged. Therefore, it is important to remain patient.