Healthy and Practical Approach to Increase Body Weight

In today’s world where weight loss trends dominate, people who struggle to gain weight are often overlooked. This tutorial is for you if you’re wondering how to gain weight in a sustainable, healthful manner. 

Gaining weight the appropriate way is crucial for general wellbeing, regardless of whether your low weight is caused by a high metabolism, heredity, or medical disorders.

Let’s look at several natural methods for gaining weight at home that include diet, exercise, and lifestyle modifications.

Why Being Underweight is Not Healthy For You ?

Often, being obese is considered a danger sign, but being underweight comes with its own set of issues. Let’s understand why being underweight is also not healthy :

• Low energy and fatigue
• Low muscle mass and development
• Fertility issues in women
• Low and Immunity
• Nutrient deficiencies

All these above problems make it necessary for an underweight person to adopt a healthy diet and lifestyle to adopt the right approach towards gaining weight instead of just binging on junk food.

Key Principle to Gain Weight Naturally

To answer a question as simple as how to gain weight at home, let’s learn about the basic principles of gaining weight the right way:

Follow a Well-Structured Meal Plans

Never skip any meal and try to take 3 main meals and 2 -3 snacks every day. Out of all the meals, breakfast holds utmost importance as it kickstarts your metabolism while working on building your energy levels as well.

Providing a free sample plan that you can follow for healthy weight gain :

Always Calorie Dense and Nutrient Rich Foods

An underweight person should always consume more calories than they burn. But you need to eat not just for calories but for a nutrient dense meal to support muscles and organ health. Always add 300 to 500 calories daily to your diet for slow and steady weight gain.

For an example, you need to include the following in your diet :

• Nuts and nut butters
• Full fat dairy like milk, cheese and yogurt
• Whole grains, including brown rice, oats and quinoa.
• Healthy oils like olive oil and coconut oil
• Dried fruits and smoothies of healthy fruits.

How to Gain Weight with Protein Rich Diet

We need to understand that protein is the building block of muscles. We need to take sufficient protein to increase muscle weight ,along with healthy weight gain:

Protein You Require Every Day:

You need to take 1.2 to 1.6 grams of protein per kilogram of total body weight. You need to do this on a regular basis to gain weight effectively. Combine good quantities of carbs, fats and protein in every meal to optimize results.

Best Protein Sources For Gaining Weight

• Eggs
• Chicken Breast and Fish
• Paneer, tofu and legumes
• Protein Powders (Can be any whey or plant-based)

Best Exercises to Support Weight Gain

Only diet is not related to weight gain, it’s the exercise too that plays an important role. Exercise helps convert those extra calories into lean muscle and not just fat.

Strength and Resistance Training

Under this section, you can focus on doing :

• Squats
• Pushups
• Deadlifts
• Lunges
• Dumbbell rows

Avoid Doing Excess Cardio

Too much cardio can disturb your weight gain journey. Too much cardio can burn more calories than you need to gain. Hence, make sure you stick to light cardio and walking only and not overdo it.

Targeted Tips to Gain Weight for Women

Include Strength training

Strength training should become a priority for all women who want to build those curves in a healthy way. Resistance exercises and lifting weights can help gain that muscle mass and remain healthy while gaining weight. This should be combined with a  calorie surplus diet for best results.

Focus on Hormone Healthy Fats

• Increase regular consumption of flaxseeds, nuts, avocados, and ghee in your everyday meals.
• Do cooking in cold pressed oil to retain healthy fats
• Try to include full fat milk and curd in your everyday diet.

Be Stress Free

Try to stay away from stress as much as possible; chronic stress can affect your metabolism and appetite. Try to avoid screen time, as it reduces stress and focus on a healthy lifestyle like sleeping well, practicing yoga and meditation.

Common Mistakes to Avoid on a Weight Gain Journey

Good Sleep Cycle is Essential

Sleep plays an important role when you are trying to gain or lose weight. Therefore, maintaining a good sleep of atleast 7-9 hours is very important. It is important for recovery, hormone balance, and even muscle growth. 

Inconsistent Efforts

Healthy weight gain takes time and hence you need to be patient and consistent in your routine. You won’t see results in a week, and therefore requires a minimum of a month to gain weight healthily.

Stay Away Unhealthy Foods

Say a big no to chips, soft drinks and processed sugar items. Although eating more food is recommended in the guide, but you need not resort to junk food as it only increase belly fat without giving any health benefits.

Gain Weight the Healthy Way

If you’ve been having trouble gaining weight in a safe way, remember that it’s doable and you’re not alone. You may become a stronger and healthier version of yourself by regularly increasing your caloric intake, making nutrient-dense food choices, exercising wisely, and controlling your stress.

These techniques are universally effective, regardless of whether you’re a woman looking to add curves or a man attempting to bulk up. Just keep in mind that weight gain is a process rather than a race. Treat your body with respect and acknowledge each accomplishment.