For many people, gaining weight or adding muscle can be just as difficult as losing weight for others.
However, simply adding certain foods to your diet could make your weight gain efforts, both healthy and more productive.
Some methods of weight gain can have severe short-term and long-term health effects. This presents challenges for those who need to gain weight, want to build muscle.
What is weight loss?
Can BMI tell if you have a healthy weight?
Using body mass index (BMI) is a common way to determine if someone is within a healthy weight range. People can calculate BMI by height and weight.
People with a BMI of 18.5–24.9 will be in the normal range. Also, people with a BMI below 18.5 are underweight and may need to gain weight for health. However, in some cases, people with low BMI are still healthy.
There are also some factors that BMI doesn’t take into account, such as muscle mass. It can lead to a healthy person weighing outside the ideal range. For example, they may have a very high BMI due to muscle, not because they have a high-fat percentage.
In general, BMI is a good indicator of whether your weight is healthy.
Do you wonder why many people “breathe the air alone also gain weight” while you eat all the time without getting fat? For slim people, the goal of gaining weight to look fuller is challenging as a problem!
You may feel inferior about having a weak body, which makes it difficult for you to communicate. You may find yourself unwell and small when supporting your loved ones. You try to use any method to help you gain weight quickly without realizing the reasons that make you eat non-fat all the time:
You eat not enough nutrients
Some people often eat fatty and fatty foods like animal fat to gain weight. However, this is the wrong way to gain weight scientifically, leading to nutritional imbalance and makes you eat all the time.
You should need protein supplements for the body. Because protein is the raw material for building muscle bundles to help thin people gain weight thanks to a healthy muscular system. You can add plant-based proteins like spirulina, tofu, bean sprouts, soybeans, moringa, and nutritious nuts. These foods provide enough nutrition to help you gain healthy weight.
Plant protein not only helps the stomach digest and absorb nutrients, but also low in cholesterol, which affects the amount of fat in the blood.
You eat and drink erratically
You can eat forever without fat because of erratic eating habits, sometimes skip meals, when overeating.
- Do not pay attention to the digestive system: Despite eating a lot, if your digestive system is not healthy, your body cannot absorb the nutrients. It is the reason that makes you eat all the time. Therefore, taking care of the digestive system is a prerequisite for helping thin people gain weight and strengthen the immune system.
- Skipping nutritious breakfast: Many people often skip breakfast to have a lot of energy to eat at other meals of the day, especially dinner, to gain weight quickly. However, breakfast is the most important meal of the day. The habit of not eating breakfast increases your risk of a stomach ache because the stomach has nothing to contract in the long run.
- Overeating at a meal: Another mistake of skinny people is that overeating at a meal makes the digestive system overloaded and unable to convert food into nutrients. So, no matter how much you eat, you still cannot gain weight.
You eat unhealthy nights
Many people often misunderstand that eating at night is the fastest way to gain weight because, at night, we do not need to do anything. However, this is an incredibly wrong thought. Eating habits at the wrong time will increase the risk of digestive diseases that make you eat forever without getting fat.
A common condition is gastroesophageal reflux disease due to late-night eating. It is a common disease, affecting 20-48% of the population of Europe and the United States. Keeping your stomach full while you sleep will cause acid in your stomach to flow to your throat, which can make symptoms of acid reflux worse.
If you have signs of acid reflux or want to gain weight healthily, you should not eat anything within 3 hours of bedtime. Moreover, you should also avoid foods that are not healthy or affect the symptoms you are having.
Late-night eating habits turn not only good food into harm and prevent your body from absorbing nutrients but also disrupt sleep and cause digestive disorders.
You abuse weight gain pills
To speed up the process of gaining weight faster, many people do not hesitate to spend a large amount of money on weight gain pills. But, the truth behind may cause you to fear.
Weight gain medicine can help you gain a few pounds after a month or even half a month. But, it is only due to the accumulation of water and fat, not muscle. You may also have health risks if you have side effects of weight gain pills.
The method of supplementing the pyramid for thin people will be the safest way to help you gain weight naturally and sustainably. You need to focus on getting enough nutrients from four essential groups of the body: protein, fat, starch, vitamins, and minerals.
No medicine in the market can replace natural foods that provide protein for the body. Thin people who want to gain weight best should increase the intake of nutrients from nature.
You are lazy to exercise
Skinny people often think that they do not need to use to lose weight, but these are misleading thoughts. The habit of exercising regularly in addition to increasing health and increasing flexibility also enhances the metabolism inside the body. Proper metabolism will be the deciding factor in your weight.
Exercise habits will help stimulate your appetite and eat more. However, you should not exercise too much with high intensity makes it difficult for you to gain weight.
You do not purify the body
Thin bodies will accumulate many toxic substances if you do not purify the body. This reduces metabolism and prevents your body from absorbing nutrients and helping to gain weight.
You should take advantage of the antioxidants available in nutritious fruits and vegetables to purify the body, such as dark green vegetables, ripe fruits, tubers, and nutritious nuts.
Also, the following four foods can help you gain weight effectively:
- Foods high in healthy carbs
- Foods rich in healthy fats
- Protein-rich foods for health
- Foods provide vitamins and minerals
When planning to gain weight, you should build up a healthy diet to promote your health. You should give up on an unscientific diet that will not help you gain fat but also cause serious health effects. Be persistent exercise regularly and build a healthy diet; you will improve your physique like that!
The risks of being underweight?
There are many health risks associated with being underweight. In many cases, being underweight is caused by a poor diet. It can cause malnutrition with its risks. For example, vitamin D deficiency can negatively impact bone health.
A person needs to consume enough calories each day for the body to function normally. Diets that are too low in calories can cause:
- Hair and skin problems
Being underweight can also lead to:
- Weakened immune system
- Eating disorder
- Development issues
- Increased risk of infection
How to gain weight healthily?
Using a calorie tracker application may be helpful when trying to gain weight.
Weight gain may be necessary for underweight people. That could also be a measurable goal for those who are aiming to build muscle.
In general, eating more calories than your body consumes will lead to weight gain. The number of calories needed to achieve this will vary from person to person.
According to the instructions, eating 300-500 calories more than the calories your body burns daily is usually enough to gain a stable weight. To gain weight faster, you may need to eat up to 1,000 more calories per day.
Many people incorrectly estimate the calories consumed per day. It will be helpful if you keep track of daily calories for about 2-3 weeks. It helps you understand how to adjust your diet to gain weight at a sufficient pace. Some apps can support calorie tracking.
Those who want to gain weight should also pay attention to the type of food. For example, eating high-sugar foods is an easy way to increase calories, but it can also increase your risk of developing type 2 diabetes.
General tips for safely gaining weight
The following tips can help you gain weight quickly and safely:
Eat 3 to 5 meals a day
Eating at least three meals a day can help to increase calories more efficiently. Snacking between meals can also help increase calories.
Lifting weights at least three times a week is essential for healthy weight gain. That will help gain and maintain lean muscle mass.
To continue to gain lean body mass, you will need to change and develop your workouts by increasing the weight, many times, or the number of sets of weights you lift.
Joint movements are an effective way to build muscle. These include lifting weights that mobilize many muscle groups, such as the deadlift, squats, and chest weights.
Those who practice must pay attention to calories to ensure adequate fuel supply.
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Also, you should read some other articlelike”How to build stronger bones?”, “How to Get Rid Of Bad Breath“, “How to Stop Yourself From Overthinking“, ”How to Stop A Baby from Crying At Night“, and “How to stop hiccups“… to know more!