Just like being overweight or obese is a health issue, likewise being underweight is also a big health issue. We read many articles regarding how to lose weight but, no one discusses how to gain it. So, in order to find out what one should do to gain weight, we approached Mr. Rajat Dhamija (Mr.Punjab as well as Mr Jalandhar). He is very enthusiastic about Health & Fitness, and also a Certified Nutritionist. Mr. Rajat shared with us that gaining weight doesn’t mean you can eat anything and everything you want and one should follow a healthy way to gain weight. Want to know more about it, check out with us “How to Gain Weight in a Healthy Way”.
#1. Meaning of Underweight
When your Body Mass Index (BMI) is below or less than 18.5 it means you are underweight. However, if your BMI is above 25 you are considered as overweight and if it’s above 30 then you’ll be considered as obese. Though one thing should be kept in mind while calculating BMI is that it considerate only height and weight and not the muscle mass. If it shows you are underweight doesn’t mean you are not healthy, some people are naturally skinny but healthy. However, this fact can’t be ignored the being underweight is more common in girls and women. Now let’s check out how to gain weight in a healthy way.
#2. What not to Eat
If you want to gain weight, it’s very essential to do the right way. Drinking Soda and eating donuts might help you in gaining weight but one should not ignore that fact that eating such can also affect your health. You may find many normal people dealing with the health issue which are normally faced by obese people, why are they dealing with those issues they are not overweight? The answer is simple because of the unhealthy food they eat. So, even if you are underweight it doesn’t mean you go on eating all the unhealthy food thinking it’ll help to gain weight. It is extremely important to have a healthy lifestyle. You may also like 10 Mistakes You Should Never Do During Sex
#3. Eat More Calories
The most important thing one should do if he or she wants to gain weight is to eat more calories. By saying more calories we mean eating calories more than your body required. One should aim for 300-500 more than they burn per day if they want to gain weight moderately. But, if you want to do the opposite and need to gain weight faster, try to consume around 700-1000 calories. You only need to count your calories first few weeks or day to keep a record how many calories are you eating, afterward you don’t need to do the same.
The most essential nutrient to gain weight is protein. Muscles are made of protein and if you don’t consume enough protein, extra calories end up as body fat. According to a study, high protein diet turns extra calorie into muscle during the days of overfeeding. But, one thing one should keep in mind while consuming protein is that makes you feel full and reduces your hunger which means it becomes hard to eat enough calories. People who are trying to gain weight should consume 0.7-1 grams of protein, as per pound according to their body weight. If we talk about food high protein food you can go for meat, egg, dairy products, fish, nuts, etc, etc. You can also go for Whey protein. Blocks of the muscles are build because of protein. Eating enough protein is necessary not just for fat but also for gaining muscle weight.
#5. Crabs are your Best Friends
When you are trying to lose weight, cutting down on crab is a good choice. But, if you are trying to gain weight try eating as many crabs as you can. If gaining weight is your priority then you should eat as much high-fat food and high crabs as you can. Make sure you eat at least 3 meals s day which includes crabs, fat and protein. It’ll provide you with enough calories to help you gain weight. You may also like Foods Item that actually helps to lose weight
#6. Lift Heavy Weight
In order to ensure that extra calories go to muscles lifting weight is very important. Try to lift 2-4 times a week. Make sure you try to lift heavy weights and increase the volume and weights with time. If you are new or out of shape hiring a personal trainer would be the best option for you. It would be a great choice to focus more on weight and go easy on cardio for the time being. Doing cardio is good for improving your fitness but, don’t overdo it that you may end up wasting all your calories on it. It is very essential to lift heavy weight, it will help you in gaining muscle mass.
#7. Consistency is the Key
Gaining Weight can be a difficult task for some people because their body has weight setpoint where it is comfortable or feel comfortable. Whenever to try to go up or below that setpoint your body resist to changes by controlling your metabolic rate and hunger level. So, when you eat more calorie in order to gain weight, your body tries to suppress your appetite. All of this is mediated by the brain and hormones like leptin. So, when you have decided to gain weight be prepared for some difficulty. Even if you don’t feel like eating force yourself to eat, just don’t lose hope and be consistent. You may also like 7 Mistakes Due to Which You’re not Getting Abs
This was all about “How to Gain Weight in a Healthy Way”. Thanks to Mr. Rajat Dhamija for sharing these details with us. Also, if you are looking for further guidance you can contact Mr. Rajat Dhamija via Instagram , Facebook and seek his guidance. However, don’t forget to mention in the comment how much you like “How to Gain Weight in a Healthy Way”.