Weight Gain Diet 4 MIN READ 111 VIEWS July 22, 2021

Underweight? Read on how to gain weight the healthy way

Written By Jyoti Jaswal

gain weight

It is a known challenge to keep a check on those extra pounds and steer clear from touching the scales of obesity. Similarly, even though it is not paid as much attention as needed, keeping a regulation on not losing too much weight or going below the bars of a healthy BMI is as exigent as the former statement. 

As appealing as the trendy advertisements and popping posters of a defined body appearance may be, the real understanding is in the requirements of your body and following certain steps here and there to not lose touch with the actual demands of your physique. 

Compared to having an extra bulge popping from between the buttons of a shirt, a problem of being ‘too thin’ may appear to be rather whimsical and acceptable, so consider this an unexpected warning: Being underweight has more health-related concerns and risk of critical ailments if not taken care. The loss of excessive weight is directly related to the loss of enzymes and nutrients that are needed for the healthy sustenance and functioning of our bodies.

To simply put it forward, if your Body Mass Index (BMI) is below 18.5, then it’s a definite indication that you need to work upon your physiological needs. Against this fact is a commonly flown argument of ‘eat more you’ll be fine!’, which if you must know, is nowhere close to the truth of the matter. 

Being underweight or anorexic is a condition that requires precise attention and care to find a healthy resolution with no further loss. Elaborating further on the seriousness of the same, here’s a list of consequences that follow unhealthy weight patterns –

  • Low immunity
  • Developmental delays
  • Lack of energy and productivity
  • Complications with pregnancy
  • Osteoporosis or weakening of bones

Here are some simple, natural, and effective ways in which you can take control of your weight :

  • Every bite counts-
peanut butter

To successfully show growth in the chart, it is first suggested to intake more calories than your body naturally burns. Keep a track of every meal and measure the daily intake of calories. For a faster pace of weight gain, maintain 700-1000 calories over and above your normal diet. It is in the initial weeks or months that a conscious check of calories will be needed for practical results. Any food tracking app or a journal to keep a log sheet is recommended. Stock up your fridge with wholegrain toast, peanut butter, milk, calcium, and VItamin D enriched fruits and vegetables.

  • Eat regularly and more often –
food sources

Make it a practice to have 3 to 5 meals in a day in equal intervals accompanied by healthy snacks that can include nuts and protein shakes. Rather than eating empty calories and excessive junk, eat food sources that are enriched with supplements. 

Additionally, pick nutritious starches, like brown rice and other rich whole grains. This guarantees your body is getting adequate sustenance that is reasonably expected, even if you are still dealing with a reduced appetite.

It’ll take time to balance out your meals stretched throughout the day, but make sure you avoid skipping the defined meals or fill them with nut-based snacks

  • Gradually increase the portion size –
high-protein meats

While it is recommended to keep a check on what you eat and the regular intervals between your meals, it is also important to not overdo your limit. Just like losing weight, gaining is also a transformational journey that needs its own sweet time and dedication. Slowly but deliberately make an effort to increase the size of your portion. Add more high-protein meats, which are known to help you with building muscle. 

Some of the must-haves in your diet chart are :

  • Nut based butter like peanut, almond, etc.
  • All sorts of fruits, however, avoid taking excessive sweet
  • Milk and dairy products
  • Plain yoghurt
  • Dry fruits and nuts
  • Raw seed
  • Spinach and other greens
  • Weight training –
weight gain program

Exercise is vital and an important part of lifestyle no matter what your end goal is. FOr a balanced weight gain program, strength training is suggested to build the muscles from the core and add mass to your structure. A well-routined training schedule fortifies your muscles and furthermore stirs up your fat absorption in the right place. High-intensity games like running or trekking are additionally significant for your wellbeing, and when balanced with a proper diet they result in the wholesome development of your muscles. 

With proper assistance from a certified trainer, in the first couple of months, it is important to track your physical record and practice. Fueling your system by training at least thrice a week three times each week is fundamental for sound weight acquisition. For a balanced development of weight throughout the body, you should fluctuate and foster these exercises by gradually increasing the weight you lift or the number of reps or sets. 

Some of the commonly recommended exercises are:

  • Deadlifts
  • Squats
  • Seat presses
  • Tricep presses
  • Pushups
  • Crunches
  • Lunges
  • Pull-ups
  • Keep a positive approach –
under weight

As difficult it may get, a positive approach has never failed in providing exceedingly well results. The moment you decide to take control of your life and make an optimistic change, you take a pledge for yourself to give your undivided attention to the process. Avoid taking stress or overexerting yourself to reap maximum benefits. 

The only thing to remember is to stick with a routine, deliberately and consciously sleep on time, and give your body the due time it needs to reflect the change outside and from within.

Finally, before you commence your weight gain journey and pick and choose what fits your lifestyle, consult a health expert. Underweight is not only a natural condition but can also be an added effect of underlying ailments that need to be identified at the earliest. It is not a walk in the garden, the process needs discipline and due diligence and dedication, but remember to keep your focus intact on the light at the end of the tunnel and make sure you feel its touch on your skin.

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