In today’s world, people are struggling with an overweight or obese problem. We often hear about dieting for losing weight. The overweight problem is responsible for so many diseases.
At the same time, being underweight or skinny is also a terrible thing. Weight gain becomes the primary goal of their life. But for doing that, you have to know the reasons that can cause underweight and ways to solve the problem. And in this article, I will share with you some essential Weight gain tips that can help you gaining weight quickly.
What is the Underweight Problem?
Scientifically, there is a guaranteed way to know whether your weight is ok or not. BMI or Body Mass Index is a value that is calculated from a person’s height and weight or mass. After calculation, if the value is less than 18.5, then it is a very alarming thing.
That means the person is underweight, and individual steps are needed to gain weight. Many things can cause underweight. A person can be skinny because of genetics, drug use, serious illness, malnutrition, eating disorder, metabolism, etc.
Even if a person is mentally unstable, it can affect the physical health as well. If there is a severe underweight problem, then it is better to take a doctor’s advice and make a medical diagnosis. Many illnesses like cancer, tuberculosis, diabetes, anorexia, gastrointestinal or liver problem, hyperthyroidism, celiac disease, etc. need treatment immediately.
The underweight problem is the side effect of those diseases. However, being skinny does not always indicate that you have a severe health problem. If you are sure about your wellness, then you can try a few things to gain weight.
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Underweight problems can be fatal
There are various researches that underweight problems cause great health risks. The first thing to consider while evaluating the problem is to find whether you are underweight or not. Body mass index is ideal for determining underweight people. The health risks related to underweight are:
- Malnutrition: This is the most common problem for underweight people. It occurs when the body doesn’t get enough nutrients due to less eating habit. Malnutrition is fatal to health because over time it causes various issues like getting tires, problems in fighting common illness, hair thinning, dry skin and irregular period in females.
- Osteoporosis: Underweight conditions may lead to osteoporosis and low bone mineral density. Osteoporosis is a condition which leads to brittle bones which are prone to breaking.
- Infertility: Underweight females fall under the risks of having amenorrhea. This leads to the absence of menses along with other menstrual cycle dysfunctions. There is a certain risk leading to anovulation due to irregular menstrual cycle which may lead to infertility.
- Developmental delays: Underweight conditions in childer below age 3 lead to development delays of the brain. As malnutrition is the cause of underweight it will affect your child with delaying developmental milestones.
Underweight check is the best weight gain tips for skinny people.
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What to Do
Skinny or underweight means the person does not take sufficient food and nutrients as needed. So, the diet needs to be changed. A healthy diet is essential for a healthy life. If you want to gain weight, then you need to increase the calorie intake. Read on to get some great weight gain tips.
You need to eat more and do not skip any meal, especially breakfast, lunch, and dinner. You can choose to take small meals instead of big ones. For example, you can have something every two hours. Your appetite is not right; having the mini-meal will help a lot.
Do not let yourself starving for a long time. Get up early in the morning to have a healthy breakfast. Try to sleep early at night, as well. You must follow a healthy routine as well. Try to get enough sleep for at least 8 hours.
5 Proven Weight Gain Tips for Skinny People
You need to eat more to produce calories than you burn each day. Include protein, carbohydrate, vitamins, and minerals into your daily diet. Fish, meats, nuts, eggs, dairy products are the source of high protein. Eat plenty of them. Protein helps you to build muscles.
You need to eat carbohydrates and fat as well, to get good health. Rice, potatoes, sweet potatoes, yam, and whole grains are good for providing carbohydrates. You can also make butter, cheese, yogurt, almond nuts, sunflower seeds, milk, dry fruits, etc. which are very good for health as well.
While having breakfast or snacks, you can have spread like peanut butter, cheese spread, etc. Try to drink milk every day. Also, take lots of colorful vegetables and fruits. They will provide the necessary vitamins and minerals.
Try to have a mixed meal like vegetables, protein, and carbohydrates altogether. Do not eat anything like empty-calorie foods to fill up your stomach. You can also have a dessert after finishing your meal.
Take varieties of food in each meal. In that way, you will not feel bored. The taste and texture should be good to have that. Too much bland food will kill the eagerness.
There are also nutrients and vitamin supplements and mass gainer to help you gain weight. The protein shakes or liquid forms are helpful to digest easily. But before taking those, ask expert advice. Also, stop taking alcohol and smoking.
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4. Working Out
There is a general thought that exercise or working out is for healthy people or those who have an overweight problem. But that is not true. The skinny people who are struggling to gain weight can be benefitted from doing the exercise as well.
If you do not burn your calories, then you will not feel hungry. You can ask help from a professional trainer to know which exercise is correct for you. Squats, deadlifts, bench, press, rows, all of these help increase strength and building muscles. If possible, try heavy lifting.
You can visit the gym 3-4 times a week. Yoga also helps to relax our mind and body and increase our appetite. Do not try too much to gain weight. Take proper rest after going to the gym. After working out, do not forget to eat and take enough calorie-loaded food.
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3. Healthy protein and fats are essential
Weight gain tips for skinny people give special emphasis on the consumption of protein and fats. Protein plays a major role in the building of muscles while fats help in gaining weight. A diet consisting of protein, fats and carbohydrates at an adequate quantity will help you in gaining weight steadily.
Protein helps in building and repairing muscle which is necessary for weight gain as muscles are denser than fats. Muscles are lean which also makes your body fit. To add protein to your diet you must consume the following food items: red meat, eggs, milk, cheese, poultry, nuts, legumes, yoghurt, protein shake and smoothies.
Fats provide more calories than proteins and fats which help in weight gain quickly. Consumption of fat at a good quantity is necessary for weight gain. Overconsumption of fats may lead to cardiovascular disease. To add fats to your dies you must consume the following food items: avocados, olive, coconut, coconut oil etc.
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2. Proper rest is necessary
Weight gain tips for skinny people include proper rest. The reason behind rest is that this will slow down the metabolic activities of the body which will consume less energy/calorie. This will allow the extra calorie to be stored as fat. Proper rest is mandatory for weight gain as it will store more calorie than the regular one. Thus adding to your body weight. It is necessary to take proper rest after a training session. This time will be utilised to rebuild body tissues and muscles.
The building and repair of muscle generally take time which makes rest very necessary. It is recommended to take 8 hours of sleep for muscle growth and weight gain. If you do intense training workout like weight lifting then it is recommended to take at least a 1-day gap with only 3 days workout a week. Weight gain tips work fine if people take rest properly.
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1. Supplements can help
Apart from food and exercise supplements are also necessary to weight gain. Supplements provide the required calories along with increasing the efficiency of exercise. The supplements that will help you with weight gain are as follows:
- Weight gainers: Universal Real Gains Weight Gainer is one of the most consumed weight gainers. This weight gainer provides 601 calories/ serving along with 52 grams of high-quality protein, 87 grams of carbohydrate and 5 grams of fat. It is available in vanilla ice cream and banana flavour.
- Creatine: Creatine is the best supplement for muscle and weight gain. It is mostly used as a sports supplement and has been researched well for its effectiveness. The main function of creatine is rapid energy production of the body. There are many types of creatine available in the market. The dosage of its usage is 20 grams per day with four servings.
- Exercise enhancing supplements: These supplement makes our body more active and allows us to exercise more. There is no direct relation of these supplements to weight gain. The exercise enhancing supplements that help in weight gain are caffeine, citrulline, beta-alanine and Beta-hydroxy beta-methyl butyrate or HMB.
Weight gain tips for skinny people include the use of the supplement for enhancing exercise session.
Learn More About Weight Gain Tips
FAQs For Weight gain Tips
What is considered skinny?
Underweight people are usually considered to be skinny. Here is not a specific weight which is considered to be skinny because everyone has his own height and physique. So for checking this, you have to check body mass index by BMI calculator. If the BMI is below 18 then the person will be skinny. Then you need to follow weight gain tips to gain weight.
How much time will it take to increase the weight with diet?
Increase of 1 kg of weight will require about 8400 calories. So when you are gaining healthy weight you are increasing calorie level gradually. So when you meet such calories you will gain 1 kg of weight. So when you take extra 500 calories a day so at this rate weight gain will start after 2 weeks.
I am very weak, can you recommend some beginner-friendly exercises?
Start your activity with simple walk. Then do Nordic walking, wear some weigh on knees and arms while walking. Go up and down stairs then do stair push ups. You can also do squats, sit-ups, planks and crunches.
Supplements or more food which works better?
More foods will work better for weight gain. The natural food consumes more than the regular meal will not cause any health risk while supplements may. The article on weight gain tips for skinny people tells the most common supplements with its dosage.
How much protein is recommended daily?
The article on weight gain tips for skinny people suggests 56 grams of protein daily is necessary for weight gain.
What are good sources of healthy fats?
The goods sources of healthy fats are avocados, walnuts, almonds, nut, seed butter, olive and olive oil. Other sources include ground flaxseeds, salmon, tuna, dark chocolate, tofu, edamame, sunflower seeds, chia seeds, eggs and parmesan cheese.
How to Gain Weight Fast?
To gain weight fast you need to give your attention to several factors. The most important factor is the have a proper diet that consists of healthy protein, fats, and carbs. Secondly, You need to eat more calories than your body burns.
Working out helps you in keeping yourself fit and active while also safely increasing your weight. Lastly, you need to have proper rest daily. Following these weight gain tips will help you gain weight faster.
If, after having sufficient food, you are still facing the problem, then you must consult a doctor. Also, while preparing the diet chart, it is better to ask a nutritionist for better advice. There are certain limits to taking supplements or mass gainer.
So, take all the information before you start making those. If you have any other disease, then treatment is needed for that. For extreme conditions, doctors prescribe certain drugs to increase their appetite. But any drugs and medicine must not take without a prescription. Follow weight gain tips properly and you will gain weight.