How to Gain Weight Quickly and Without Any Risk?
About two-thirds of people in the United States are overweight or obese. So you can gain weight quickly. However, there are also many people with the opposite problem, that is, they are too thin. This is worrisome, because having a weight below the recommended can be as bad for your health as being obese. In addition, many people who are not clinically underweight want to gain some muscle. If according to the clinical parameters you have a very low weight or you are simply one of those people who are struggling to gain some muscle mass, the fundamental principles are the same. This article describes a simple strategy to gain weight in a healthy way.
What Does it Really Mean to Have “Under Weight”?
Low weight is defined as having a body mass index (BMI) below 18.5. It is estimated to be less than the body mass necessary to maintain optimal health. On the contrary, more than 25 is considered overweight and more than 30 is considered obese. However, keep in mind that there are many problems with the BMI scale, since it only looks at weight and height. It does not take into account muscle mass. Some people are naturally very thin, but they are still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem. Having a low weight is 2 to 3 times more common among girls and women. In the United States, 1% of men and 2.4% of women 20 years or older are underweight.
Summary: Low weight is defined as having a body mass index (BMI) below 18.5. It is much more common in women and girls.
What are the Health Consequences of Having a Low Weight?
Currently obesity is one of the biggest health problems in the world. However, having a low weight can be as bad for your health as being obese. According to one study, low weight was associated with a 140% higher risk of early death in men and 100% in women. In this study, obesity was “only” associated with a 50% higher risk of early death, indicating that having a low weight may be even worse for health. Another study found an increased risk of early death in men with low weight, but not in women. This indicates that low weight may be worse for men.
“Being underweight can also impair immune function, increase the risk of infections, cause osteoporosis and fractures and cause fertility problems”.
People with low weight are also much more likely to suffer from sarcopenia (age-related muscle loss) and may have an increased risk of dementia.
Summary: Being underweight can be as unhealthy as being obese, if not more. People with a low weight are at risk of osteoporosis, infections, fertility problems and premature death.
Several Things Can Cause Someone to Have a Poor Weight:
There are several medical conditions that can cause healthy weight loss. Here are some of them:
- Eating disorders:This includes anorexia nervosa, a serious mental disorder.
- Thyroid problems:Having an overactive thyroid (hyperthyroidism) can increase metabolism and cause unhealthy weight loss.
- Celiac disease:The most serious form of gluten intolerance . Most people with celiac disease do not know they have it.
- Diabetes:Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
- Cancer:Carcinogenic tumors often burn large amounts of calories and can cause people to lose a lot of weight.
- Infections:Certain infections can cause people to suffer from a severely lower weight than clinically recommended. This includes parasites, tuberculosis and HIV / AIDS.
If you are underweight, you may need to see a doctor in order to rule out a serious medical condition. This is especially important if you have recently started losing large amounts of weight without even trying.
Summary: There are several medical conditions that can cause healthy weight loss. If you are underweight, consult a doctor to rule out a serious health problem.
How to Gain Weight in a Healthy Way?
Filling you with soda and donuts can help you gain weight, but it can destroy your health at the same time. If you have a below recommended, it is desirable to gain a balanced amount of muscle mass and subcutaneous fat, not a lot of unhealthy belly fat. There are a lot of people with a normal weight who are diagnosed with type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you make sure you eat healthy foods and lead a healthy lifestyle in general. Now we will see several effective ways to gain weight quickly, without ruining your health at the same time.
Summary: It is very important to eat mostly healthy foods, even if you are trying to gain weight.
Eat More Calories Than the Body Burns:
The most important thing you can do to gain weight is to eat more calories than the body needs. A caloric surplus is needed (calories ingested> calories spent). Without this, you will by no means gain weight. Calorie needs can be determined using a calorie calculator on the web. If you want to gain weight slowly and steadily, try to consume 300 to 500 calories more than you burn each day according to the calculator. If you want to gain weight quickly, you should try something between 700 to 1000 calories above your daily burned calorie level. Keep in mind that calorie calculators only provide estimates. Your needs can vary by several hundred calories per day, above or below. It is not necessary to count calories for the rest of your life, but it is very useful to do so during the first days or weeks to get an idea of how many calories you are eating. I recommend some of the tools found on the web to track your caloric intake.
Summary: You need to eat more calories than your body burns in order to gain weight. The goal is 300 to 500 calories per day above what your body requires, or 700 to 1000 calories if you want to gain weight fast. In addition to including more calories in your diet you can supplement with a supplement that helps you increase muscle mass, we made a list to help you choose: 6 Supplements to Gain Muscle Mass
Eat Lots of Protein:
The only nutrient that is essential to gain healthy weight is protein. Muscle is made of protein, and without it most of the extra calories can end up as body fat. Studies show that during periods of overfeeding, a protein-rich diet causes many of the extra calories to become muscle. However, keep in mind that protein is a double-edged sword. It also increases the feeling of satiety, so it can reduce hunger and appetite significantly. This can make it harder to consume enough calories. If you are trying to gain weight, try to consume between 0.7 and 1 gram of protein per kilogram of body weight (1.5-2.2 grams of protein per ilogram). You can even eat above these limits if your calorie intake is very high. Protein- rich foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements such as whey protein can also be useful if it is very difficult for you to get enough protein from your diet.
Summary: Protein forms the building blocks of your muscles. It is necessary to eat enough protein to gain muscle weight instead of just fat.
Eat Lots of Carbohydrates and Fat, and Eat at Least 3 Times Per Day:
Many people try to restrict carbohydrates or fat when they are trying to lose weight. This is a bad idea if your goal is to gain weight, as it will be more difficult to consume enough calories. If weight gain is a priority for you. You should eat many foods high in carbohydrates and foods high in fat. It is better to eat a lot of protein, fat and carbohydrates at each meal. It is also a bad idea to do intermittent fasting. This is useful for weight loss and to improve health, but it can make it much harder to eat enough calories to gain weight. Be sure to eat at least 3 meals a day, and try to add high energy snacks whenever possible.
Summary: In order to gain weight, the ideal is to eat at least 3 meals a day and make sure you eat a lot of fat, carbohydrates and protein. Eating carbohydrates does not have to be bad for your health, you can include in your diet delicious, healthy and carbohydrate-rich foods, check this article for some ideas, 12 healthy carbohydrate foods.
Eat a Lot of High Energy Density Foods and Use Sauces, Spices and Condiments:
Again, it is very important to eat whole foods, of a single ingredient. The problem is that these foods tend to generate a greater feeling of fullness than processed junk foods, which makes it harder to consume enough calories. Using large amounts of spices, sauces and condiments can help with this. The tastier the food, the easier it will be to eat a lot. Also, try to consume as many energy dense foods as possible. These are foods that contain many calories in relation to their weight. Here are some energy dense foods that are perfect for weight gain:
- Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
- Nuts: Fruits such as raisins, dates, prunes and others.
- High-fat dairy:Whole milk, non-skimmed yogurt, cheese, cream.
- Fats and Oils: Extra virgin olive oil and avocado oil.
- Grains:Whole grains such as oatmeal and brown rice.
- Meat:Chicken, veal, pork, lamb, etc. Choose the fattest cuts.
- Tubers:Potatoes, sweet potatoes and yams.
- Others: Dark chocolate, avocado, peanut butter, coconut milk, granola, trail mix.
Many of these foods generate a feeling of fullness and sometimes, you may have to force yourself to continue eating, even if you feel full. It is not a good idea to eat a ton of vegetables if your priority is weight gain. Since it leaves less space for energy dense foods. Eating whole fruit is fine, but try to emphasize fruits that don’t require you to chew too much, such as bananas.
Summary: Sauces, spices and condiments can be added to food to make it easier to eat more. Base your diet on as many high-energy foods as possible.
Lift Weights and Dumbbells and Improve Your Strength:
In order to make sure that the excess calories go to the muscles instead of just filling your fat cells, weight lifting is absolutely crucial. Go to a gym and lift weights 2 to 4 times per week. Lift enough weight, and try to increase weight and volume over time. If you are completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started. You can also check with a doctor if you have bone problems or any medical problem. It is best not to practice very intense cardiovascular exercises for now. Keep the focus mainly on weights. Doing a little cardio is fine to improve fitness and well-being, but you should not do so much since you will end up burning all the extra calories you are eating.
Summary: It is very important to lift weights and improve your strength. This will help you gain muscle mass instead of just fat.
Other 10 Tips to Gain Weight:
The combination of high calorie intake with resistance and weight training are the two most important factors. That said, there are several more things you can do to gain weight even faster. Here are 10 other tips to gain weight:
- Do not drink water before meals: This can fill your stomach and make it harder for you to get enough calories.
- Eat more often: Add an additional meal or snack whenever you can, such as before bedtime.
- Drink milk: Drinking whole milk to quench your thirst is a simple way to consume more high quality protein and calories.
- Try the shakes to gain weight: If you really find it difficult to gain weight, you can try special shakes to gain weight. These are very high in protein, carbohydrates and calories.
- Use larger plates: It is definitely a good idea to use large plates if you are trying to eat more calories, as well as using smaller plates make people automatically eat less.
- Add cream to coffee: This is a simple way to add more calories.
- Taking creatine: The creatine supplement from muscle creatine monohydrate can help you add a few kilograms of muscle to your weight.
- Make sure you have a quality dream: Sleeping properly is very important for muscle growth.
- Consume protein first and then vegetables: If you have a mixture of foods on the plate, it is advisable to eat high-calorie foods first and eat vegetables last.
- No Smoking: Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
Summary: There are another variety of things that can be done to gain weight even faster. These include drinking milk, using shakes to gain more weight, adding cream to your coffee and eating more often.
Gaining Weight Can Be Difficult, and Consistency is the Key to Long-Term Success.
Actually, it can be very difficult for some people to gain weight. This is because your body has a certain weight reference point where it feels comfortable. If you try to go below your set point (lose weight) or over it (weight gain), your body resists these changes by regulating hunger levels and metabolic rate. When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and increasing your metabolism. This is due in large part to the brain, as well as to hormones that regulate weight such as leptin. So, it is normal for you to have a certain level of difficulty. In some cases, you may literally have the need to force yourself to eat despite feeling stuffed. At the end of the day, changing your weight is a marathon, it is not easy. It can take a long time, and you need to be consistent if you want to be successful in the long term.