WEIGHT GAIN TIPS:Things To Keep In Mind If Your Underweight

Welcome to A-Z insights, Gaining weight can be difficult for many people, But making some Dietary and Lifestyle changes will help you to gain a healthy weight. Food with low content of Vitamins and Minerals is one of the important reasons for being Underweight. This could lead to not only health-related problems but also psychological problems because of exposure to Society.

As per National Library of Medicine, 21.2% of individuals with underweight are suffering with Psychiatric disorders.

The Tips which are going to provide you here are very Simple and Practical.

Eat calorie-dense foods

The word calorie means " The amount of energy in food"

People who want to gain weight should Add calorie-rich foods to their diet. The number of calories comes from below:

✓Carbohydrates: 4 calories per gram (g)

✓Protein: 4 calories per (g)

✓Fat: 9 calories per (g)

✓Alcohol: 7 calories per (g)

 Some of the important foods from this category are:

✓Nuts: Macadamia nuts, Pecans, Almonds, Walnuts, and Brazil nuts

✓Dairy Products: Milk, Cheese, Curd 

✓Meat: Chicken, Mutton, beef, Fish( especially Salmon, great source of good protein and omega 3 fatty acids)

Not only this there are some Ultra-processed foods like chips, chocolate, and soft drinks. But These are better to avoid.

Calorie Surplus and High Protein diet

For instance, if your body needs 1500 Calories to perform day-to-day activities, You need to take 2000-2500 Calories to gain weight. The Extra calories you have are surplus Calories which are very crucial for Body building. 

The Component that is essential for Muscle development is Protein. Some of the important foods that are rich in Protein include Eggs, fish( Salmon high-quality protein and omega-3 fatty acids) Chicken, beef, nuts etc. Also, various Protein shakes are available on E-commerce sites worldwide.

Regular Workouts

Along with Eating high-calorie foods, Focusing on Exercises is very crucial for Muscle building. Prioritize the Whole week for different sets of Exercises for example:

✓Day 1: Push (chest, shoulders, triceps)

✓Day 2: Pull (back, biceps

✓Day 3: Legs

✓Day 4: Rest or repeat cycle

It is better to perform the exercises under the supervision of a trainer for better results and also to overcome any injury.

Maintain Sleep cycle 

8-9 hours of quality Sleep is very important for Muscle recovery after a workout, sleep enhances growth hormone and testosterone.

Each additional hour of sleep (up to 9 hours) increases testosterone by ~15% in young men (Leproult & Van Cauter, 2011)

Which helps you to gain a healthy weight. Sleep can also provide you relief from psychological problems that are caused by underweight.

The bottom line

"Consistency is key" Weight gain process not going to happen overnight. It needs a minimum of 4-6 months to see Changes in your body's appearance. I Want to raise one more point here it is better to consult a dietician to get faster results. 

The Tips here provided are Simple and practical, Follow these tips in your weight gain journey. If you have any suggestions feel free to let me know in the comment section