Underweight? Know what's a good way to gain weight…

Gaining weight healthily can be a challenge for underweight individuals. Here are several effective strategies, you can go for

Sonia Dham Last Updated : 09 December 2023, 04:38 PM IST

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Being healthy is one of the important aspects of one’s life. Being overweight and underweight, both are a problem. But before gaining weight, it is essential to know your body mass index (BMI).

Gaining weight healthily can be a challenge for underweight individuals. Here are several effective strategies, you can go for:

Diet:

Increase calorie intake: Aim for 300-500 extra calories daily. Choose nutrient-dense foods like whole grains, healthy fats, lean protein, and fruits and vegetables.

Eat smaller, frequent meals: This can help increase total calorie intake and prevent feeling overwhelmed by large portions.

Add healthy snacks: Snack on high-calorie, protein-rich options like nuts, yogurt, cheese, avocados, or homemade trail mix.

Consider liquid calories: Smoothies, milkshakes, or homemade fruit juices can be a convenient way to add extra calories.

Focus on healthy fats: Include healthy fats like avocados, olive oil, nuts, and seeds in your diet to boost calorie intake.

Exercise:

Strength training: This helps build muscle mass, which can contribute to healthy weight gain. Aim for 2-3 sessions per week.

Focus on compound exercises: These engage multiple muscle groups simultaneously, maximising efficiency and calorie burn. Examples include squats, deadlifts, push-ups, and rows.

Don't overdo cardio: Excessive cardio can hinder weight gain efforts. Opt for moderate-intensity cardio sessions like brisk walking, swimming, or cycling.

Lifestyle factors:

Prioritise sleep: Aim for 7-8 hours of sleep per night. Adequate sleep is crucial for muscle growth and recovery.

Manage stress: Chronic stress can negatively impact appetite and hinder weight gain. Practice stress-management techniques like yoga, meditation, or deep breathing.

Stay hydrated: Drinking plenty of water throughout the day is essential for overall health and can help you feel fuller for longer.
Consult a healthcare professional: They can help create a personalised plan for healthy weight gain based on your individual needs and health status.

Not to forget:

Make small, gradual changes to your diet and exercise routine to make them sustainable.
Be consistent and patient. It takes time and effort to gain weight in a healthy way.
Track your progress to stay motivated and adjust your plan as needed.

Remember, healthy weight gain is about more than just numbers on the scale. Focus on improving your overall health and well-being.

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