So many people nowadays are finding for an alternative to lose weight but no one really talks about putting on weight. Now hear me out, it’s not what it seems like. I’m talking about underweight people who want to gain weight but in a healthier way. If you think binge eating could make you grow in weight, sadly that’ll only make you grow sideways. All jokes aside, being underweight can cause health concerns as well. Being underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems.
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. If your BMI is above 25, you’re overweight and subsequentially, 30 is considered obese.
What is the best way to gain weight? (summarised)
Eat More Food
Although this suggestion seems like a No Shit, Sherlock kinda statement but acquiring a smaller portion for about 5 to 6 times a day instead of 2 to 3 large meals is the next best healthier option for you. Eating red meat, rice, and fruits frequently can help you to be at a normal BMI spot. An extra serving wouldn’t do any harm either.
Exercise
Gaining weight certainly does require us to work hard and play hard. In this case, working hard in terms of exercising to build more muscles, especially strength training. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. When you workout, you will have a larger appetite and you won’t be a couch potato and just hogging all the food without any limits.
Add More Protein To Your Diet
One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half while a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking. If you feel the need to snack, then fruits are your best option to gain weight in a healthier way.
Drink Water
Don’t drink any fluid or water before meals. It makes it harder to fill your stomach with more calorie-filled food that would help get the right nutrition to your body. Best to quench your thirst 30 mins after you’ve eaten a full meal.