Now-a-days, you must have seen people who are troubled by their increasing obesity or weight and always try many ways to lose weight. Many people change their diet and some people increase their exercise routine. So that somehow they can reduce their weight and they can keep themselves fit. But at the same time, there are other people who are worried about losing their weight, they want to do weight gain. Not one or two or three such people, but many people are going through this problem. Those whose weight is not increasing due to some reason.
As much of the problem is for those who lose weight, the same problem is for weight gainers, the loss of weight has also become a serious problem. If you are also troubled by your leanness, then you do not have to worry anymore. We will help you out of this problem. Through this article, we will tell you how you can keep yourself fit by increasing your weight.
- Tips for healthy weight gain
- Reasons for Being Underweight
- Health Problems Caused By Being Underweight
Tips for healthy weight gain
1. Increase calorie intake
Body weight depends largely on calories. While fewer calories are needed to lose weight, more calories should be taken to gain weight. If you are troubled by low weight, then you should be in caloric surplus , means you should consume more calories than your body burns. You should add between 500-1000 calories extra in your diet.
How to increase calories
- Increase your complex carbs intake like oats, quinoa, brown rice etc.
- You should include broccoli, cabbage, carrots, spinach and pumpkin in your diet.
- Red meat can also benefit from being included in food. Keep in mind that do not eat it excessively, otherwise your cholesterol level may increase.
- Whichever salad you eat, put a little bit of olive oil on it. This will not only increase the taste of the salad, but will also increase the nutrient content.
- Eating dairy products daily can also give you sufficient calories. You should always consume fat-rich milk and yogurt.
- Note: Do not eat fast food in the name of increasing calories in food. It can cause harm rather than benefit.
2. Increase food intake
If you increase your dose in balanced amounts, you can increase your weight. You should eat small amounts of six meals in a day instead of three and consume calorie-rich foods every time. Eating too much in one go can spoil your digestive system and instead of gaining weight, you will invite to other diseases. Eating a little more frequently will also digest food and its effect will also be seen on the body.
How to increase food intake
- You can eat breakfast with a bowl of fruit and bread with butter. If you do not like normal butter, you can substitute peanut butter or paneer.
- Eat dry fruits, boiled vegetables or cheese sandwiches in snacks.
- You should consume protein, carbs and fats in proper quantity.
- By eating something for a while, energy remains in the body. With this you remain active all the time and can do your work with full potential. Eating too much in one go can make you drowsy and also cause stomach upset.
3. Increase protein intake
Along with calories, protein is also needed to gain weight. The body gets energy by consuming protein rich foods. In addition, the muscles are also strong, because weak muscles are not able to bear much weight.
- Eggs, fish, chicken, lentils, sprouts and dairy products are considered as major sources of protein.
- Excess oil is found in fish like tuna and mackerel and its intake helps in weight gain.
4. Eat Healthy fat
If you are wondering why fat is needed to gain weight, then you are wrong. It is also important for the body to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones such as testosterone. It also helps in increasing the metabolic rate, which helps the body to flush out bad fats and maintain good fats. Polyunsaturated and monounsaturated fats are considered good for health. You can get this kind of fat with nuts, green leafy vegetables, flaxseed oil, avocado oil and other seed oil. Also, let us tell you that for good health, omega-3 and omega-6 fatty acids are also needed. In this sense, if you are thinking about gaining weight, then do not ignore good fats.
5. Weight gain supplements
Some people are excessively weak. Such people are required to take nutritious foods and regular exercise as well as take weight gain supplements. Take these supplements only on the advice of your sports nutritionist. Only sports nutritionist can tell you better what supplements will be beneficial according to your health.
- Many types of protein shakes and supplements are available in the market. You can consume them by adding milk or smoothies. You should take these supplements only by asking a sports nutritionist, because not all supplements suit everyone. It is possible that some supplements spoil your health rather than improve it.
- By Including supplements in your diet increases body mass index. Muscles also develop.
6. Foods to eat
- Full fat milk
- Beans, lentils and other protein rich foods
- fruits and vegetables
- Healthy fat and oil
7. Yoga for weight gain
Yoga is the cure for many problems. Yoga is helpful in weight loss as well as weight gain. If you do yoga along with proper diet for weight gain, you may get more benefit. Yoga not only reduces stress, but also improves the energy levels in your body. Apart from this, yoga also improves the digestive system, which makes you feel hungry. Here we are telling some yogasanas, which can increase weight.
- Pawanmuktasan or Gas Release Posture : By doing this, the digestive system becomes good, improves metabolism and gets rid of problems like gas, acidity and constipation. By ending all these problems you feel hungry.
- Sarvangasana or Shoulderstand : This yogasan helps in controlling your weight according to your age and height.
- Vajrasana or Thunderbolt Pose, or Diamond Pose : The digestive system is also better with this yoga asana. Whatever you eat and drink, it becomes easy to digest. Also, the muscles of the entire body, especially the legs and waist, are strong. This can be done for about 5 minutes after a meal.
8. Exercises to gain weight
By doing the exercise described here, the muscles develop well. Keep in mind that you should do all these exercises under the supervision of a qualified instructor.
- Twisted crunch
- Leg press
- Leg extension
- Leg curl
- Shoulder shrugs
- Arms curls
- Seated dumbell press
- Triceps push down
- Barbell squats
- Pull ups
- Incline dumbell press
- Side lateral raises
- weight crunches
- Dumbell lunges
These exercises are essential for healthy muscles. In addition, they also help in increasing body mass index. This makes you gain weight slowly
9. Keep a track of food and drink
Write in the notebook every day what you ate throughout the day and at the end of the week note how much difference your weight has made. With this, you will have an idea that what you eat is affecting your weight. Looking at this notebook will keep you motivated to gain weight.
10. Don’s take stress
Stress is the root cause of more than half of the problems. When you are under stress, weight can be more or less. There may be other types of physical problems as well. So, if you are thinking of gaining weight, first try to get out of stress. You can do meditation, dance or listen to a music of your choice to relieve stress.
11. Enough sleep
Of course, it is beneficial to eat healthy and balanced diet, regular exercise and yoga, and taking necessary supplements, but it is also necessary to sleep enough to give the body complete rest. Experts also say that it is necessary to sleep seven to eight hours per day to stay fit and fit. This eliminates the tiredness of the day and your body gets ready to work with full energy the next day.
12. Keep yourself motivated
There is no doubt that weight gain is difficult than weight loss. Therefore, increase your diet and exercise as much as your body can bear. If you do more than your capacity, then there can be loss instead of benefits. Also it is important for you to be patient, because it is good only if the weight increases gradually. Keep in mind that every person’s body and needs are different. Therefore, you should set your goal according to your health. Diet chart and rules may be different for women to gain weight.
Reasons for Being Underweight
The normal weight of both women and men is scientifically determined according to their age and height. If the weight is 15-20 percent less than normal, you are considered underweight. We understand this with an example. Suppose a woman is between 26-30 and height is between 148-151 cm, then the weight should be around 47 kg. If the weight remains at 40 kg (15%) or 37 kg (20%), it will be said to less weight. The BMI (body mass index) of a 47-year-old woman should be 20.6 kg / square meter. When weight loss occurs, BMI also begins to decrease.
At the same time, if the age of a man is between 25-50 and height is about 176 cm, then the normal weight should be around 70 kg. If the weight is 60 kg (15%) and 57 kg (20%), it will be considered underweight.
Let’s understand the reasons for being underweight
Hyperthyroidism : The throat has a butterfly-shaped gland, called the thyroid. The hormones produced by this make the body parts function properly. In hyperthyroidism, excessive hormones are produced, due to which the metabolism level starts to deteriorate, the heart does not work properly and the weight also starts to decrease.
Cancer : Weight loss occurs even when there is cancer. Also problems like tiredness, loss of appetite and nausea can occur.
HIV/AIDS : People who suffer from HIV / AIDS also lose weight gradually. Therefore, once it is confirmed, you should consume medicines from time to time as per the doctor’s advice. Along with this, necessary changes should be made in your lifestyle, so that your health remains healthy.
Kidney disease : When you repeatedly feel that you are having urine, but you still feel urin after coming from the restroom, then there may be a sign of kidney failure. This can cause problems such as loss of urine retention, nausea, vomiting, tiredness, strange taste in the mouth, rashes and itching on the skin and smell of ammonia in the breath. In addition, your appetite may also decrease, which leads to weight loss.
Medicine : There are some antibiotic drugs that work to reduce your appetite. When you feel hungry, you are unable to eat properly, due to which you do not get the necessary nutrients. Therefore, before taking any medicine, please ask your doctor once.
Food imbalance : When you do not eat at a certain time and with nutritious elements, then you are prone to diseases like anorexia nervosa and bulimia nervosa. These are both eating disorders. The sufferer suffers from this fear of losing or gaining weight. Such people are always worried about their weight and think about deteriorating body size. In a way, it can be said that it is also a disease related to mental disorder.
TB : Weight loss is reduced rapidly even when caught by this disease. Along with this, problems like cough, excess tiredness and night sweating can be faced. If you are constantly losing weight due to TB, then you should immediately tell your doctor about it. The doctor will treat you accordingly.
Enzyme deficiency : Digestive enzymes are extremely important for digestion and absorption of nutrients. Only with their help is physical development. When the internal walls of the stomach are unable to use the digestive enzyme properly, it increases the risk of losing weight.
Genetic : To some extent, family background may also be the cause of underweight. If your family has lost weight, then it can be guessed that you too have to suffer from this problem.
Bad liver : Due to liver failure, the body does not get the necessary nutrients. For this reason, weight loss also occurs. To avoid this problem, you should keep away from alcohol and cigarettes.
Health Problems Caused By Being Underweight
1. Weak immunity system
Losing weight can weaken immunity. If immunity does not work properly, you soon fall prey to other diseases. As soon as there is a slight change in the weather, the effect on health starts. Apart from this, there is also the possibility of dangerous diseases like cancer.
Iron deficiency in the body can cause anemia. In such a situation, the underweight person often feels tired. He is not able to eat properly, due to which he does not get enough nutrients and there is lack of energy in the body. As a result, the amount of blood in the body also starts to decrease and diseases like anemia take place in the body.
3. Reproductive problems
Low weight in women also affects fertility. This makes the menstrual cycle irregular and makes it difficult for a woman to conceive. There is a possibility of miscarriage even if you take a pregnancy tax. At the same time, underweight men may face sexual problems. At the time of sexual intercourse, they may have pain, decrease sperm quality and may have problems like erectile dysfunction.
4. weak bones
Both underweight women and men may face osteoporosis. This is due to changes in hormones and a decrease in vitamin-D and calcium. Osteoporosis is a bone disease in which the chance of fracture increases manifold.
Weight gain is not a difficult task for skinny people. They Just need to set goal and be patient to achieve it. Eat balanced and nutritious food and keep taking the necessary supplements on the advice of your doctor. This will not only increase your weight, but you will also be healthy. Also, exercise regularly.