Weight gain: Definition, Ways to start, and tricks

Gaining weight is a serious concern in today’s world. As a matter of fact being underweight can be as harmful as being obese. In addition, different individuals reluctantly look forward to gain some healthy weight. The principles of gaining weight is the same for everyone. Moreover, individuals who are clinically underweight and men who are struggling to gain some muscle weight follow the same methods. There are a few proven ways to enhance body weight.

Underweight definition

Individuals with BM index below 18.5 are underweight. However, a person having a BMI over 25 is overweight. Obese individuals are those with a BMI of 30 or more. The problem of being underweight is more common in women and girls compared to men.

Ways to gain body weight

One should start by consuming healthy and nutritious food. As a matter of fact it is very important to eat healthy even when we are trying to gain some mass.

1. Larger calorie intake

An individual should start consuming 300-500 calories more than he uses up, initially. This can assure weight gain gradually. However, if an individual wants to gain weight quickly his calorie intake needs to be 700-1000 more than the normal level. It is good to use calorie calculators in the first few weeks to get habituated.

• Increase protein intake

Proteins are an important part of our diet. They are referred to as the building blocks. Hence they are good for gaining muscle mass. However, one needs to be careful as it is highly filling. Hence it reduces our hunger and appetite.

• Fats and carbohydrates

To gain body weight it is seen that increasing the number of meals a day is beneficial. Hence for increasing body mass eat 3 times a day. Moreover, ensure adding carbohydrates and fats to your diet.

• Use the Energy dense food with supplements

An individual can add sauces, spices, and condiments to his diet to eat more. Keep portions of energy- dense food in your diet as much as possible. Some of the energy rich food includes Nuts, dried fruits, dairy products, fats and oil, whole grains, meat, and tubers. As a matter of fact including dark chocolate and avocados in your diet might also be beneficial.

• Lift weights to increase strength

Lifting weights are always good for gaining weight. All the extra calories reach our muscles when we lift weights and exercise. Moreover this is good for individuals who look forward to get back in shape. In addition one can also include cardio in his session plan, but the main focus should be on weight lifts.

 Easy tricks to gain weight:

1. Avoid drinking water before meals. Furthermore its fills the stomach and reduces calorie intake.
2. Try eating more often. Hence add additional meals to your daily diet.
3. Drink milk to quench thirst. This supplies important protein and calories.
4. Try using weight gainer shakes.
5. Use larger plates for serving food.
6. Add cream to coffee while consuming, to increase calorie intake.
7. Sleep well and easy
8. Quit smoking