Simple Tips for Weight Gain

In this blog, I will explain some Simple Tips which will help you in Gaining Weight the healthy way.

What does it means to be underweight?

Being underweight is defined as having a BMI below 18.5.

Conversely, over 25 is considered overweight and over 30 is deemed as obese.

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not takes muscle mass into account.

Some people are naturally very skinny but still healthy. Being underweight according to this scale doesn’t necessarily mean that you’ve a health problem.

Potential risks of being underweight

Obesity is currently one of the world’s biggest and insurmountable health problems.

However, being underweight maybe just as bad for you health. According to one study, being underweight was associated with a 140% greater risk of early death in men and 100% in women.

Being underweight can also impair your immune function, raise your risk of infections and can eventuate in other health problems.

Gain weight the healthy way

If you want to gain weight, it’s imperative to do it right.

Binging on pizza, soda, burger may help you gain weight, but it can wreck your health concurrently.

If you’re underweight, you must aim to gain a balanced amount of muscle mass and healthy fat rather than a lot of unhealthy belly fat.

Now, I am not saying that you should not consume foods like pizza, burger but consuming them gluttonously will surely impair your health in the long term.

So, it’s important to maintain a balance.

Remember…….“Everything in moderation even moderation”.

Tips for weight gain

1. Eat in caloric surplus: The most important thing you can do to gain weight is to eat in caloric surplus. I’ve already made a blog post on how to calculate your maintenance calories. From the formulas given in that post, you can calculate your maintenance calories. Now, if your goal is weight gain, you should slowly and steadily aim for 300-500 calories more than your maintenance(required to maintain weight) calories. For instance, if your maintenance calories comes out to be 2300 calories. You should aim to consume 2600-2800 calories per day. Hereby, creating a surplus of 300-600 calories. There are many calories tracker apps out there like myfitnesspal and healthifyme through which you can track how much calories you’ve consumed.
2. Eat sufficient protein: I’ve already made a blog post on the importance of protein and how much protein you need to consume in your diet according to your goals. You can check it out here.
3. Eat whole and energy-dense foods: It’s very important to whole and single ingredient foods. Also try to emphasize on energy-dense foods like nuts, almonds, walnuts, dried fruits including raisins, dark chocolate, high fat dairy foods like milk, and cheese.
4. Increased carbs and high-fat foods: It is very important to consume high carbohydrate and high-fat foods like bananas, oats, quinoa, blueberries, sweet potatoes, cheese, dark chocolate, etc. Also, make sure to have at least three wholesome meals a day.
5. Use mass gainers(optional): I’ve already made a blog post on mass gainers, check it out here.
6. Lift weights consistently: Need i say more?

DONE.

So, that’s all about today’s blog. I've explained you most prominent Simple Tips for Weight Gain.

See you all in next blog. Till then, keep exercising, stay healthy and be benevolent towards others.