Did You Know While Most of Us are Struggling to Lose Weight, There are Some Folks Who Strive to Put on Weight? Here are Best Ways on How to Gain Weight in a Safe and Healthy Way.

While a large share of the world population is fighting obesity, there is a group that wants to gain few kilos, the underweight lot. Being underweight not only impacts your personality and confidence but can also lead to serious health complications.

Someone with a BMI which is 15 – 20% below the average BMI (body mass index) is considered underweight. BMI is an international standard used to determine if a person is underweight, has a normal weight, or is obese. You can calculate your BMI at home using the simple formula for Metric BMI.

There are various commercial supplements and dietary proteins that claim to increase weight quickly, but they may have side-effects due to the chemical content induced in them. Similarly, binge eating fast food can help you to put on a few kilos, but mostly around your waist, which is not a very healthy way to gain weight. As an underweight person, you should be gaining weight with a balance of muscle mass and fat evenly distributed across your body instead of amassing belly fat. Let’s explore a few healthy ways to gain weight without compromising your health.

Make an estimate of how many calories you intake every day and how much you burn daily (you can take the help of a smartwatch to keep a track of the calories you burn every day) based on your current diet and activity level. Aim to consume 400 – 500 calories more than what you burn in a day, for faster weight gain, you can target for around 800 – 1000 calories above your calorie-burning capacity every day. You can take the help of various apps for counting the calories you consume and burn on daily basis, though they give an approximate estimate and you need to check your weight after a week or so to see the actual results.

Protein is considered the most important nutrient to gain healthy mass as muscles are made of protein and by increasing your protein intake you gain muscle weight instead of the unhealthy fat. So while you indulge in some overeating, ensure that most of it are protein so that the major part of the extra calories transforms into muscle. For gaining weight, you should target 1.5 – 2 grams of protein per kg of body weight. High protein foods include eggs, meat, chicken, fish, dairy products, nuts, legumes, pulses, and soya chunks, etc.

While you’re trying to gain weight, try to eat at least 3 times a day and increase the intake of foods with high fat and carbohydrates. Your meals should have a mix of protein, fat, and high-carb foods to help your weight gain spree. Make sure to eat consistently and avoid intermittent fasting as it may disturb the set metabolism.

Lifting heavy weights is helpful in the muscle building as your muscles do the extra work to make sure that the excess calories are absorbed within them and do not build excess fat in the body. If you are firm upon putting on some weight then hit the gym right away, consult the trainer and start increasing the weights in your workout. Visit the gym a minimum of 3 to 5 times in a week to get the optimum results out of your workout and simultaneously increase the protein intake as well. Don’t forget to add a little bit of cardio along with lifting heavy weights to get the required stamina. If you have any medical condition, then do consult your physician before joining the health club.

There are various commercial supplements and dietary proteins that claim to increase weight quickly, but they may have side-effects due to the chemical content induced in them. Similarly, binge eating fast food can help you to put on a few kilos, but mostly around your waist, which is not a very healthy way to gain weight. As an underweight person, you should be gaining weight with a balance of muscle mass and fat evenly distributed across your body instead of amassing belly fat. Let’s explore a few healthy ways to gain weight without compromising your health.

Now let’s check a few healthy recipes which are useful for weight gain. You can include these food items in your daily diet plan and get benefitted in your weight gain plan.

And before we end this guide on how to gain weight healthily, let’s explore a few more tips to gain weight by making small changes in your dietary habits and lifestyle.