HOW TO GAIN WEIGHT EASILY AND SUSTAIN IT
Being underweight is just as bad as being overweight and can be very bad for your health, Elistatus is here with some tips on how to gain weight easily. Weighing much less than you should is a major health concern and should not be taken lightly.
So what does it mean to be underweight anyway?
To be underweight simply means that one’s Body Mass Index(BMI) is below 18.5, this is way too low for one to be considered healthy. There are so many calculators online to check where you fit in on the BMI scale. But please take note that the BMI scale only checks the weight and height; it does not take muscle mass into account.
Some people tend to be naturally skinny, but they are still very healthy. It is vital to note that being underweight does not necessarily mean that you have a health issue. But if you are trying to gain weight quickly and in the most healthy way possible, then keep reading.
5 WAYS TO GAIN WEIGHT EASILY
1 INCREASE YOUR CALORIE INTAKE
To be able to gain weight, you must eat more calories than your body burns. This simply means that you will have to eat more calories than your body needs. To gain weight slowly and steadily, it is best to aim for 700-1000 calories above your maintenance level. Make use of a calorie calculator to do this. These calculators may not necessarily be accurate in meeting your needs because needs vary.
Using a calorie calculator is not a lifetime thing, but at least it will help you for the first few days or weeks of trying to gain weight. You can get an idea of how many calories you are consuming.
2 EAT A LOT OF CARBS AT LEAST 3 TIMES A DAY
If you want to gain weight, you cannot skip carbs. Now we are not saying go and stock up on all the healthy foods and drinks out there but, you will have to eat a lot of foods that are high in carbohydrate without compromising your health. Foods such as avocados, cheese, dark chocolate, eggs, fatty fish, nuts, full-fat yogurt, etc. will help you healthily gain weight. It is best to eat a lot of carbs, fat, and protein to add the weight that you want.
Try not to skip meals as this can be detrimental towards reaching your goals of weight gain. Ensure you eat at least three meals per day and try to snack on high energy foods as many times as possible.
3 LIFT WEIGHTS
Lifting weights ensure that the excess calories go to your muscles and not just fat cells. As a beginner, it is best to hire a professional trainer to help you get started on your journey. Do well also to consult a doctor to be sure you do not have any bone issues or other underlying medical issues.
Focus on more weights when working out and avoid cardio as much as possible; you do not want to burn additional calories that you are trying to gain.
4 TRY WEIGHT GAINER SHAKES
If you are struggling to gain weight, then you should try weight gainer shakes. These shakes are high in carbs, protein, and calories. They can be added alongside your meals for better results at gaining weight.
5 USE BIGGER PLATES TO EAT
You should avoid using smaller plates to eat because then you are eating less. Try to fill up your dishes with enough food to get more calories into your system.
7 GET ENOUGH SLEEP
Getting enough sleep is very vital as it promotes muscle growth. You can add weight when you are more relaxed and well-rested.
8 AVOID DRINKING WATER BEFORE MEALS
Drinking water before meals can fill up your stomach, making it harder to take in enough calories. Eat your meals first before drinking water.
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