According to the World Health Organization, four hundred sixty-two million individuals worldwide are considered overweight or obese.
Having trouble with being fat or overweight is one thing, but having problems with being extremely underweight is another.
This is why we’ve put together a list of the best 12 healthiest methods to gain weight at home.
You’ve arrived at the perfect place if your goal is to put on muscular mass. Continue reading to learn more!
What Does Being Underweight Mean?
The Centers for Disease Control suggests utilizing the BMI (Body Mass Index) to assess if you are overweight, underweight, or a healthy weight.
The BMI calculator may be found here. To be considered underweight, a woman’s BMI must fall below 18.5.
If you’re underweight, there are several physical and psychological causes. Examine the root reasons in greater depth.
Causes Of Being Underweight
- Some people are born with a high metabolic rate, which allows them to maintain a slim physique. Even if they eat a lot of food, they won’t gain weight since their metabolism is so high.
- A person’s family history might have a role in whether or not they are naturally slim or have a low BMI.
- Individuals who engage in frequent high-intensity physical activity such as jogging, running, swimming, or participating in any sport are more likely to be underweight. Because their metabolism is always high and they burn a lot of calories even when they sleep, this is a common occurrence.
- A person’s weight may drop temporarily if they have one or more health issues or disorders. The metabolism of these people may also be boosted to the point where they continue to lose weight indefinitely. Hyperthyroidism, cancer, diabetes, and TB are only a few instances of these illnesses.
- People who suffer from depression may lose a significant amount of weight rapidly due to a severe loss of appetite. These folks require immediate medical attention.
- Chronic stress can lead to obsessive eating habits and weight loss without the person’s knowledge or consent.
- People who suffer from anorexia, bulimia, or binge-eating disorder tend to be underweight. Weight watchers who binge for a short time, then purge or exercise excessively to make up for the calories they’ve consumed are more likely to suffer from eating disorders due to elevated levels of brain messengers.
What Are The Best Natural Ways To Gain Weight?
1. Healthy Carbs and Fats
One of the healthiest ways to gain weight is to consume a diet heavy in carbs and fats. Carbohydrates provide a source of energy, but healthy fats are more calorie-dense than carbohydrates. They progressively gain weight as a result of their combined efforts.
Carbohydrates and fats that are good for you include:
- Whole grain rice
- Yogurt with a high-fat content
- Oats
- Cheese
- Avocado
- Eggs with coconut oil
- Seeds of pumpkin and sunflower may be found in many supermarkets.
2. Eat More Calories
Eating further 500 calories each day for seven days theoretically causes you to gain 1lb in weight. Consume a greater quantity of high-calorie, high-nutrient foods throughout the day, such as large meals and snacks.
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Either eat more significant portions more regularly or eat smaller ones more frequently. Take care to avoid consuming calories that do not offer any nutritional value.
Adding nuts, seeds, or cheese to your meal will enhance your caloric intake. Here are a few additional snacks that can help you eat more calories:
- Whole-grain crackers and hummus
- Toast with avocado and a side of guacamole
- Smoothie with a lot of protein.
- Your preferred nut butter on toasted bread (peanut, almond, cashew, or walnut butter)
- A parfait of yogurt
- Bars of cereal
- Muesli with a variety of fresh fruits
- Mixed-nut oats with raisins
- Toast and boiled eggs
3. Eat Plenty Of Protein
This is by far the most critical nutrient for gaining weight. Getting adequate protein helps you build lean muscle mass rather than fat, which is what your muscles are mostly comprised of.
An underweight person’s optimal protein consumption ranges from 1.5 to 2.2 grams per kilogram. According to research, most of the extra calories consumed on a high-protein diet are stored as fat in the body (3).
The following are some examples of foods that are high in protein:
- Big, oily fish
- Meat that is red in color
- Isolated yolks
- A complete food
- Seeds and nuts
- Pulses and beans
- Products made from milk and other dairy animals
- Powder made from whey protein isolate (should be mainly used if you perform high-intensity workouts)
4. Improve Physical Strength
Lifting weights at the gym or participating in a sport will help you build strength and keep the extra calories from food from being stored as fat in your body.
To build muscle, go to the gym at least four to five times a week. Instead of doing a lot of cardio, focus on strength training.
It’s fantastic for your heart, but cardio also burns many calories and doesn’t do much for you if you’re already overweight.
5. Keep Yourself Hydrated
It’s a well-known fact that drinking water can help you lose weight since it helps you eat less food. To avoid feeling bloated, don’t drink water before or during meals.
To avoid dehydration and flush out toxins from the body, you need to drink enough water. Protein smoothies can help you keep hydrated while also helping you acquire a healthy amount of weight.
Some experts, however, believe that excessive water consumption might contribute to weight gain. They think the body can only expel a certain amount of water simultaneously. When you consume more water than your body needs, it is stored as water weight, leading to weight gain.
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