Try to gain weight may seem like an uncommon problem, but the fact is, an underweight person is just as in need of adjusting their diet and exercise as an overweight person to get a healthy body.
Need to Gain Weight
Sometimes a person may want to gain weight
●to get qualify for a sports team or
●for health issues or
●having some particular health dimensions in a specific job
For such cases, it is very important to put on with a proper plan and a calculative approach.
If we will eat unhealthy or unbalanced food in a hurry to get bulky, in the result, it can adversely affect our body, in various ways, as
Bad effects of gaining weight by Unhealthy Food
●These may cause digestive problems like constipation, acidity etc due to lack of fiber
●High blood sugar causing type 2 diabetes
●Fatty foods may cause heart-related issues due to LDL or bad cholesterol
●Water retention and high blood pressure due to overuse of sodium in junk foods
●Excess calories in junk foods may increase BMI or basal metabolic index, that increases the risk of getting respiratory problems like asthma, shortness of breath etc …
●As these foods are exposed to high levels of chemicals, they may also have an impact on fertility.
●You may have an adverse effect on skin, hair, and nails due to high carbohydrate foods
So friends let’s discuss some healthy steps and tips to gain weight gradually in a healthy way and get the desired body.
Steps to Gain Weight in a Healthy Way
The first step is
Evaluate what is the reason for your being Underweight
any person should thoroughly evaluate why they are underweight. Sometimes, causes of not gaining may be due to some health issue like improper digestion causing less hunger or mental health issues like depression or anxiety,
If some health issue is present it may be treated accordingly by seeking the advice of a doctor.
But sometimes, there may not be any cause, that case is considerable.
Figure out your calorie intake
After the weight, the second step is to figure out how many calories should you take in one day to gain weight. This method will allow for an effective approach.
To gain kgs, first of all, calculate your RMR, Resting metabolic rate, is the rate at which our body burns energy when it is at complete rest.
One can calculate resting metabolic rate to see how many calories our body needs to perform basic functions like breathing and circulation.
and add about 3000 calories to it, to determine your daily calorie intake.
After this go to the next step of calculating your BMR, basal metabolic rate, which takes in the amount of calorie one will burn during exercise and give the person a final number of calorie intake per day.
Plan meal timings to gain weight
When gaining weight, it is essential to organize snacks between meals and occasionally if necessary, include two snack times between foods.
It’s also important to maintain the portion size of the snacks or meals as generous as you can sense the purpose is not to eat to maintain, but also eat to gain weight.
If you really need to put on a bulk?
Being too thin can be cool but in fact, being underweight can lead to health issues.
Fat is a significant energy source for your system, it restores skin and hair also assist with strenuous hectic routines of the daily busy life.
Daily energy needs vary based on workload and also for additional workout body needs extra energy.
This excess energy comes from burning off body fats and not having significant body fat may lead to muscle loss and other severe health problems
Tips to Help in gain weight
1.Concentrate on nutritious foods
Simply because one is attempting to put on doesn’t mean that you create difficulties for your body in long term.
It is very much essential to stay healthy from the approach to choosing foods which assist in weight gain. for instance,
●have fruit smoothies to bulk up or add
●Creamy, nutritious soups into your daily diet as well as
●sugary treats every now and then.
2. No to trans fat is necessary
Though you’re seeking to gain weight doesn’t mean that you create health problems on your own.
Trans fats produce stomach fat and while this comes under gaining weight, it generates health problems like high insulin levels, which can cause diabetes.
The total look of your body should be in proportion, but here fat is focused at one place only by consuming trans fat in excess. Instances of trans fats are
●snack foods in packages food in local shops or
●processed meat and maybe even ●margarine.
● Deep fried food
3.Carbohydrates dominating diet to put on bulk
Carbohydrate may seem like a bad idea when one is seeking to gain weight just like staying under healthful diet plan but carbohydrates are useful for muscle developing during exercises.
Always go for carbohydrates that are useful to your body and prevent ’empty carbohydrates’.
Carbohydrate is also a source of instant energy to the human body and they provide the body, the general strength to fight an exercise regimen for bulky muscles that is tough.
4.Proteins to get bulky muscles
Protein is essential to your body as it also retains your system lean. This manner, the bulk gain can be equally concentrated and the total appearance of your body stays in proportion.
There are various sorts of foods with protein, which can be integrated into your diet, for instance,
●eggs for breakfast and
●beans for dinner or lunch as well ●as breakfast (English breakfast). ●Chicken is just another instance of a protein-filled meal or for them who don’t eat chicken or needs variety in food,
●tuna is another choice.
5.Exercises to get bulky
An individual may feel that when they want to put on, they can avoid going to the gym and exercising.
In reality, building muscles assist in weight gaining and develop a healthy appetite and accelerate metabolism.
The muscles can’t be developed without exercising in the gym and adhering to a regime of proper weight training.
Strength training also has to lift weights to construct strength and muscles and eventual muscle gain.
Guideline As stated above the value of ingesting and adding protein to your diet plan, don’t forget to consume a protein-heavy meal just after you exercise.
This will help to achieve your objective of weight gaining more efficiently.
Nutritional supplements to gain weight
Nutritional supplements to boost muscle mass may seem like an unhealthy and dangerous way to start gaining.
But occasionally they are sometimes essential to include weight, as diet plans and workout regimens might be inadequate on their own to achieve desirable weight.
The best way to pick one best would be, to perform research concerning the product out there on the sector and their negative effects.
Ideally, visit a nutritionist and physicians for advice on this particular topic as Nutritional supplements will assist in muscle growth and improve body mass.
You have to take care of the foods you’re eating and plan out meals. This manner calorie consumption can be decided and the standard of meals could be observable.
So friends, in conclusion, especially the youth, seeking to built muscular body, keep these things in mind and go ahead.
Eat healthy stay healthily
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Dr. Seema Gupta
Senior Ayurvedic Medical Officer.
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