In today’s date, obesity is the biggest reason for the problems of people and most people are worried about their growing obesity but today we will talk about thinness where today people are troubled by their obesity, some people are also worried about their thinness and always think that how to gain weight?
And why not bother, it is a matter of concern because the more health problems are due to obesity, the more problems also occur with more thinness.
The underweight person may have some health problems like.
- Developmental delays
- Weak immune system
- An increased risk of complication during surgery
These are all diseases that are likely to happen to underweight people, but there are times that people are not underweight since childhood, but they start losing weight later, then let me tell you It is not normal it happens due to
Some diseases that cause people to lose weight
How to gain weight in a healthy way
If you also want to gain weight in a week, then it is very important to increase it in a healthy way, otherwise, you can increase your weight fast by eating fast food and drinking soda, but by doing this you can spoil your healthy body.
If you are also low in weight and you also want to gain weight, then you should increase healthy fat and muscles in your body.
Eat more calorie than your body burn
This means that you have to assume a routine in which you have to eat more calories than you burn daily.
You can use a calorie calculator for this, it will give you an approximate calorie which will help you some.
If you want to gain weight slowly, then you have to eat 400 to 500 more calories than the calories you burn daily.
If you want to gain weight fast, then you have to eat 700 to 1000 calories more than the calories you burn daily.
Eat plenty of carbs, healthy fat and protein
While increasing weight, people either reduce carbs or healthy fat. This idea is completely wrong. If you are focused on gaining weight, then you have to take these sari things in plenty if you do not do it. It will be difficult to take plenty of calories.
If your first priority is weight gain, then you have to eat high carbs, high fat and high protein foods because all these foods will be very beneficial for you.
Make sure to eat 3 times a day from work and eat fruit shakes with it
Eat plenty of protein
If you want a healthy weight, then you need to take more protein because our muscles are made of protein and if our body does not get protein then it can turn our calories into fat.
And one thing you must keep in mind, protein both works, it also helps you to gain weight and it also reduces your hunger.
And to gain weight, you have to take protein according to your weight like if you weigh 65 kg then you have to take about 130 grams of protein daily.
Healthy Protein Foods
- Whole egg with yellow
Fish and Seafood
- Peanut butter
Gym workout for improve strength
It is very important to exercise your extra calories to get into your muscles instead of becoming fat in your body.
So it is very important for you to go to the gym and lift heavy weight and increase the amount of weight lifting as much as possible.
If you are new to the gym and you do not know about gym exercises, then you can hire a trainer or click here to learn about gym exercise.
Doing cardio in the gym is very important for our fitness, but when your focus is on increasing weight, then doing cardio is as important as doing it burns our body.
Some more tips to gain weight
- Eat as many times as you can, eat snacks and eat as much as you can before going to bed
- You should always use large plates to eat food because if you use small plates, you will eat less food.
- Drink more milk because milk contains more protein and calories.
- If you really want to gain weight, then you can use the weight gainer, it contains plenty of protein, carbs and calories.
- If you drink coffee, use cream in it because it is the easiest way to get more calories.
- Never drink water before you eat, it will fill your stomach already and you will reduce the food.
- Do not smoke because smokers have less weight than non-smokers and gain weight by quitting smoking.