In this article, We will be talking about weight gain and how to do it safely.
About 2 billion of people in the world are either overweight or obese. However, there are also many people with the opposite problem of being too thin. Many health risks are associated with being underweight.
Some of them are low immunity trouble fighting illnesses or diseases, vitamin deficiencies, development issues (mostly in children and teenagers), fertility problems, irregular periods and increased risk of a manorial bone loss, anemia, kidney disease, feeling tired or having low energy levels, thinning hair and dry skin are some of the problems.
And, research also tells that there is an association between being underweight and depression and an increased risk of suicide. This is a concern because being underweight can be just as bad for your health as being obese.
A common mistake that people make in attempt to gain weight is they eat a lot of foods that are high in calories but offer no nutritional value. Unhealthy weight comes from processed, refined and packaged foods added and artificial sugars, sweetened beverages, alcohol, eating very large meals only once or twice daily, snacking on junk foods like chips and baked goods, sleeping less, being stressed out and living a sedentary lifestyle.
Here are 5 natural ways to gain weight safely.
1. Eat five meals a day
Eat five meals a day one of the most basic things to do to gain weight is to eat more often even for about five meals a day these include high quality protein complex carbs and healthy fats.
Eating smaller meals throughout the day instead of a larger meals less frequently will be easier on your digestive system helps with feeling bloated and sluggish and you can consume more calories without feeling full. You can also have a smoothie with your meal. So this is a great way to add more calories to your meal.
2. Try to eat a snack before bed
Our bodies work hard to recover when we sleep. so, having a snack of protein and carbohydrates can be beneficial if you want to gain weight.
Add healthy snacks
Having healthy snacks between meals will increase your daily calorie count and get you the protein and carbs you need to stay energized and gain weight.
Some high-protein snacks include like the trail mix – where you mix all the nuts, vegetables, hummus , probiotic yogurt with seeds nuts and berries, hard-boiled eggs and not butter, even choosing a fruit as a snack has shown to be associated with low anxiety and emotional distress along with improved cognitive function and energy levels all of these factors can help you gain weight in a healthy way.
Don’t go for empty calories when choosing your snacks, instead try to get more protein and healthy fats into your day.
3. Focus on your macro-nutrients
The foods that you want to eat to gain weight fast include healthy fats. Healthy fats that will help you gain weight and muscle in a healthy way. Some of the best sources of these fats include avocados, olive oil, almonds and nuts and then carbohydrates.
To gain weight fast consume more gluten free carbohydrates by adding them as sides to your meals as your snacks in between your meals.
Research shows that combining carbs with protein produces a greater anabolic response than eating protein alone. Some great source of carbohydrates include root vegetables that are very organic sources like complex carbohydrates and important nutrients, starchy vegetables like yams potatoes sweet potatoes. They will provide fiber nutrients and complex carbs without too much sugar.
Gluten free grains are also a great option because they can prevent bloating and boost energy levels. some of the best choices include kimba, amaranth, buckwheat, brown rice.
Fruit also serves as a great source of carbohydrates like bananas, apples, mangoes and berries.
Foods highest in calories and nutrients are those high in fat. Plant fats from nuts, peanuts, seeds, peanut butter, almond, butter, avocado, hummus and oils are great source of healthy fats loaded with nutrients and calories. Animal fats provide nutrients and the same amount of calories as plant fats but they also contain saturated fats which can increase bad cholesterol.
Like I said before, smoothies are very convenient eat nuts by the handful or sprinkle them on top of your soups or salads for added protein fiber and healthy fat and calories.
If you are trying to gain weight fast with exercise it comes down to choosing the right type of exercise that will help you to put on muscle without burning too many calories.
Limit the amount of aerobic exercises: Cardio workouts burn a lot of calories.
so for cardio, do burst training which involves exercising at ninety two hundred percent of your maximum heart rate for 30 to 60 seconds and then resting for thirty to sixty Seconds. Burst training will also help you build muscle quickly.
Focus on strength training which includes lifting weights and strengthening exercises.
Resistance training prove to increase lean muscle weight, improve physical performance, improve cognitive abilities, enhance cardiovascular health and increase bone mineral density. studies also show that it improves the physical, emotional, intellectual and social wellness of women.
Strength or resistance training helps build muscle, maintain the strength and improve their agility and flexibility.
There are several medical conditions that can cause unhealthy weight loss like eating disorders, thyroid problems, the celiac or the gut issues, diabetes and cancerous, tumors infections like parasites, tuberculosis, HIV and AIDS.
If you’re underweight then you may want to see a doctor in order to rule out a serious medical condition. this is particularly important if you have recently started losing large amounts of weight without even trying.
I hope you will be able to take these steps to improve your health.
Thank you for reading and sharing this article with your family and friends..
5 Natural ways to gain weight | Dr. Arpitha Komanapalli