Weight gain tries to mention anywhere that you wish to increase weight. All eyes will turn toward you, some with surprise and others with sympathy and pity. Similarly, the information on how to gain weight is quite limited compared to that on how to lose weight. If you have a naturally thin body, or you lost more weight than you should due to disease or other factors, then you might be wondering how you can gain weight.
Before delving into how you can gain weight, you need to understand the fact that there are healthy and unhealthy ways of doing this. It can be due to an increase in muscle mass, fat deposit, or body fluid especially water. Healthy weight gain is more of a muscle mass, less fat deposit, and enough fluid. Unhealthy weight gain, on the other hand, includes an increase in body fat with less muscle and fluid. If you are skinny or underweight, then the best way to increase your weight is to use natural remedies.
What are the risks of being underweight?
Currently, Obesity is the biggest health concern in the world, however, Being underweight
can be bad for health. A Medical study found that there 140% greater chances in early death in men and 100% chances for underweight women.
Once compared, Overweight was found with 50% greater risk of early death, indicates that
being underweight can be worse for your health.
One more Medical study was done by The National Institutes of Health (NIH) and found that there is an increased risk of early death in underweight men, but not women.
Being underweight may also affect your immune system function, increase your risk of
infections, it can lead to osteoporosis and bone fractures even can cause fertility problems.
Many medical conditions cause unhealthy weight loss.
- Diabetes: Type 1 diabetes can lead to weight loss.
- Celiac disease: Many people with celiac disease do not know that they have it.
- Cancer: It is found that cancerous tumors burn lots of calories and lead to cause
- Thyroid conditions: If you have an overactive thyroid ( hyperthyroidism) then it can boost metabolism and can cause unhealthy weight loss.
- Infections: Many bacterial infections may cause people to lose weight, these include
parasites, tuberculosis, and HIV/AIDS.
Here are the best foods for weight gain naturally
- Meat: Beef, Chicken, lamb, Egg,
- Nuts: Walnuts, Almonds, Macadamia, Peanuts, raising, banana, etc.
- Hight fat dairy: Yogurt, whole milk, cheese cream, (Ensure it has less cholesterol)
- Oils: avocado Oil extra virgin oil.
- Grains Whole grains, Brown rice, organic oats, Ragi,
- Tubers: Sweet potatoes, yams, chikoo
Home remedies for weight gain in adults
Have the Right Mindset
Many people do not realize it but gaining weight is more of a mental thing than physical. The very first thing to consider if you want to gain weight healthily at home is to make up your mind and be ready to do everything possible to achieve your goal, especially when it comes to workout routines.
Eat More and Eat Often
There is no way to gain weight healthily without eating. You have to eat the right food in the right amount. While normal weight people should eat at least three meals a day, if you wish to gain weight, you may have to eat at least 5 quality meals per day.
Work on Your Appetite
Appetite is essential in weight gain. It is impossible to eat more and often if you do not have the drive for food. You can lose appetite because of many factors and this could explain your failure to gain weight. Fruits are very good at improving appetite but if this does not work then you can take over-the-counter multivitamins.
Capitalize on Proteins
Proteins are the building blocks of muscle and so it is only natural that you eat much of it if you want to gain muscle mass and therefore weight. Not all proteins are healthy, try as much as possible to eat lean meat and vegetable proteins. Protein-rich foods include cheese, meat, eggs, milk, and fish.
Eat the Right Kinds of Fat
Although fats are not as healthy, for a skinny person, they are necessary. This is especially true if you lost weight because of illness. Fat will help you look bigger and healthier and cushion you from energy deficit especially while working out. Eat avocados, dairy products, nuts, and meats because these contain healthy fats.
You Need Carbs
They have been bedeviled but carbs are essential if you want to gain weight healthily. Carbs are the primary sources of energy for the metabolic functions of your body including protein synthesis.
There are two types of carbs
simple and complex carbs.
Choose only complex carbs because they provide calories needed for energy production. Simple carbs have empty calories, are more likely to be converted to fat, and stored.
Eat Late in the Night
This may sound weird but research indicates that people who take late dinner then follow it with a dessert just before sleeping have a higher body mass index (BMI) compared with those who eat relatively early.
Drink Plenty of Water
It is needless to stress the importance of water in your body. If you wish to know how to increase weight, then you must be ready to drink much more water than you currently do. Try as much as you can to drink half your weight in ounces. I know that sounds like a lot, but that is what the experts advise. Aim for 10 glassfuls, should suffice.
Avoid Eating Fruits on an Empty Stomach
Fruits are extremely vital if you want to increase weight healthily. However, you need to know exactly when to eat them. Fruits have negative calories meaning that they cause weight loss if eaten on an empty stomach. Eat fruits after you have eaten your main meal in which case they will help with digestion and provide vitamins.
Do Some Weightlifting
Cardio exercises will give you shape and some muscles but not enough to make your weight gain noticeable. Weight training, on the other hand, will surely give you more weight. This does not mean you have to join a gym. Start by doing some pushups, lunges, squats, and crunches then graduate to weightlifting. Invest in some weights and workout in the comfort of your home.
More simple home remedies and tips for weight gain.
Sleep: Getting enough sleep is important for muscle growth.
Drink milk: When you feel thirst its better to drink whole milk this will help to help gain,
Cream with Coffee: Adding cream with coffee is can improve calories level.
Do not smoke: People who smoke regularly tend to weigh less than non-smokers, and if you quit smoking suddenly then
it may lead to weight gain.