Learn How to Gain Weight in a Healthy Way by Maintaining the BMI and Finding a Good Weight Regimen. How to Increase Weight Fast and Safely(2020)

We all know very well that being overweight brings a lot of risks regarding health conditions. You can suffer from several chronic ailments like diabetes, high blood pressure, sleep apnea, and many more due to weight problems. But being Underweight too brings various health issues such as low immunity, osteoporosis, and many more problems. You should take care of your health if you are underweight, to keep yourself healthy and disease-free.

Though being lean generally means being healthy but not if underweight. You should know your proper balance of weight according to your BMI, which you can calculate with a simple formula. The key to having a healthy weight gain is to focus on the quality of food, not the quantity of food you are taking. You must not use supplements unless advised by the doctor, instead save your money for a nutrient oriented diet. Always try to have nutrient-rich food as much as possible. If you are not a heavy eater, then take five or six frequent meals per day with foods necessary for your weight gain. Top up your usual food with some calorie concentrated items to have a healthy balance.

The problem with being underweight occurs due to various reasons like hospitalisation due to prolonged illness, you are below the weight you should have due to a low diet source, you are older and having unintentional weight loss etc. Genetics plays an essential role in the skinny and underweight problem, so if you are naturally thin, it is a challenge to gain weight.

Enzyme deficiency is another cause of being underweight as it might hamper the digestive system, which will result in an inability to gain weight. Individuals who suffer from extreme stress and anxiety may stop eating and suffer from nausea and lack of appetite. If you are doing excessive exercise and not eating in accordance with your need, then overdoing exercise and less food intake can result in malnutrition and unhealthy weight loss.

The importance of gaining weight if you are underweight is not only for having a great look but also to keep yourself healthy and happy. A healthy weight, not more not less, can be a blessing in the long term for boosting immunity and keeping you away from diseases. Food with the highest calories, vitamins and minerals but not junks can change the way you think about diet and appetite.

Just like weight loss, weight gain is also a difficult journey for many people. The body sometimes is biologically prepared to stay at a certain weight no matter how much you try to gain weight. If you are trying to break that forever skinny mode and go for a healthy transformation, then we are offering some tips to help you on your way.

Along with gaining weight for being underweight, many people like to gain weight to give an athletic feel to their body. For the people who despite trying to eat, are not able to gain much-needed body weight, a mass gainer supplement is one of the ways to increase the daily calorie intake. Mass gainer supplements are not only rich in protein but also carbohydrates and sometimes amino acids too. These mass gainers contain protein, fat, carbohydrates and all kinds of balanced calories. It works faster than regular meals to gain weight.

A healthy weight gain definitely depends on exercise, that is why health and fitness experts motivate and give useful advice to gain weight properly. A regular exercise regime is essential to support weight gain. It is vital to do sufficient cardiovascular exercises like running, swimming or cycling to maintain a healthy heart, lungs and brain. The body stores fat and distribute muscles mass differently in male and female. When exercising, it should be a vital point to keep age, gender and diet, in mind.

After finding out the routine exercises that are helpful for your body, focus on those exercises which are most promising for increasing your weight. For example, push-ups are simple muscle building exercises for your hands and arms. Pull-ups build components are shoulder muscles, for which you will need pull-up bars or hard and sturdy cylindrical objects. To build up quadriceps femoris muscles, squats are one of the best options as it builds muscles in your butts and legs. Lunges can be made anywhere to tone up and build the butt muscles. Bench press and overhead press are some of the exercises which are easy to do at home and develop your body. These exercises help in a healthy metabolism, which allows a steady increase in weight.

Gaining weight can be as much as difficult as losing weight for some people. For a healthy and significant weight gain, some addition of proper diet in your regular food consumption can do a miracle. Foods like homemade smoothies full of protein such as a chocolate banana smoothie, caramel apple shake, super green shake etc. can add protein to your daily food for significant weight gain. Milk is a good source of protein, carb, calcium and fats, it is said that milk, whey and casein forms an excellent basis for gaining healthy weight. Rice, cheese, hummus are some of the other options to get the perfect weight gain needed for your body.

To increase our weight faster, you may eat more calories than you burn, this is probably the fastest way to meet your target of gaining weight. Online calorie counters, gadgets, smartwatches and fitness trackers can help majorly to remind you about your daily calorie intake and keep you on the right path. Overall you have to skip junk foods which do not help in any healthy weight gain, instead deteriorate your standard physical capabilities. Always stick to better ways of healthy foods and habits which makes a significant difference in your body.

Sufficient sleep plays a vital role in the health system, and research tells that improper sleep brings adverse effects on health. Due to sleep deprivation, one can get obstacles in the process of increasing weight. Poor sleep brings immediate harmful impact on hormones, brain function and energy level. It also affects appetite and mood to perform daily exercises. In other words, poor sleep affects both diet and daily activities. Adequate sleep helps in increasing your needs and making healthy choices. The right sleeping pattern can help your practice self-control. Sufficient sleep also affects diabetes and blood pressure which gives an extra health benefit. A night of quality sleep is always essential in the process of weight maintenance.

Being underweight can be a concern as it is tough to put on weight as per requirement within a certain period. Gaining weight in a rush might not be something healthy, so being in a proper lifestyle and setting up the weight gain goal can help in making steady progress with weight gain.

You can try some home remedies which might help in gaining weight with consistency. These home remedies indeed take time to give results, since they are not chemical products, they are not harmful at all for your health.

Eating healthy options like whole-grain loaves of bread, lean protein source, cereals, green vegetables, seasonal fruits etc. nuts, seeds, can be beneficial to encourage metabolism and ensure good health. Drinking water just before or after 30 minutes of a meal can make a huge difference too, as drinking beverages at the time of taking a meal can blunt the appetite. Try eating at frequent intervals.

Add in various smoothies and shakes with ground flaxseeds into your diet. Top off your food with cheese or scrambled eggs and make every bite count. Always have some occasional treats like a slice of pie or ice-cream but be mindful about excess sugar and fat.

Less weight means sometimes suffering from fatigue or a weakened immune system, which brings further complications and health issues. If you are losing weight unintentionally or want to gain proper weight according to your body type, then it is worth visiting your doctor or dietician. If your doctor gives you an ‘all clear’ signal and you want to increase body weight, then you can seek support from your nutritionist.

A nutritionist can give you the ideal diet chart for gaining a healthy weight along with keeping your health at its best. A healthy diet and exercise can keep your skin, hair and teeth problems at bay. It can reduce the chances of osteoporosis, fatigue or low immunity. A good nutritionist will definitely work with you to create a plan and help you to increase weight healthily and slowly.

The healthy habit needs to be understood and implemented in your everyday life as per your daily need. As Science and research are getting modernised, the theories of healthy lifestyle and food are changing rapidly. The recommendations are getting continuously revised, and it is advised as per availability in every country. If you focus on only healthy food, then the process of gaining weight will be more comfortable and faster.

Chewing food properly while eating is essential for better digestion, avoiding drinking water while eating or just before or after meals can be helpful. You should also avoid drinks or beverages which can cause problems in weight gain. Excessive consumption of hard alcohol and caffeinated beverages like cola and other fizz ones can hinder the absorption of needed nutrients like calcium which are beneficial for health. A calcium deficiency can lead to break-prone bones which is the last thing you want in a healthy lifestyle. A sugar-laden beverage like coffee is an absolute, no if you are following a diet regime to gain weight.

Being an underweight person or someone who wants to increase weight in a faster way, avoiding particular foods is absolutely essential. Always try to avoid certain foods which are loaded up with lots of sugar, salts or fats, like cakes, sugary drinks or takeaway food. You can replace skim milk with full-fat milk and other oils with olive oil and avocado oil. Anything that can make you lose weight you can avoid if there are no other health-related issues and your doctor gives a green signal.

The journey to gain proper weight does not certainly need to be unhealthy. You can increase value by following a perfect diet, specially customised for you and doing exercises to improve your appetite. Wrong foods can create many problems in your system so breaking the myths of food intake from an expert, for gaining weight is essential. Understand the underlying causes of your weight loss or not gaining enough weight and work with your doctor or nutritionist for a safe weight increase program. Adding healthy calories by changing your diet, calculating the calorie requirement and making the meals frequent and rich with nutrients can keep you healthy as well as help in your weight gain. Workout not only is associated with weight loss, but it helps equally in gaining weight too.

Do not neglect your workout sessions as it will continuously help you to have a healthy body and metabolism. You can also have some probiotics to build up the good bacterias in your body. Add more protein to your diet and do strength training exercises which are specially introduced for the increase of body weight. Consulting with your doctor or dietician is always recommended before beginning any weight gain programme. There are many safe and healthy ways to increase weight fast, which are still easy to start and maintain.