There are many articles right now in the world wide web which explains the steps to take in order to lose weight. However, what if you are on the opposite side of the spectrum. You want to gain that needed weight fast but you can’t seem to despite the massive servings of food you eat. This is really a problem and should not be taken lightly. not only will you not look good, but there are many health concerns associated with being underweight. For example, feeling Giddy, immune system deficiencies as well as anemia. You should always try to get your BMI(body mass index) within the range of normal.
How do you calculate your BMI(body mass index)
Body Mass index is a straight forward calculation which involves your Height as well as Weight. In this example we will be using Kilograms for the weight as well as Meters for the height.
BMI= (weight in Kg)
Height in meters ²
|25 – 29.9||Overweight|
|30 & Above||Obese|
How to Gain the weight
1.Eat more calories!
A lot of my friends are naturally thin and can’t seem to gain any weight. So i asked them how much food do they take in on a normal day. The response i got was quite stunning. On a regular day, they just eat lunch and dinner which sometimes consists of fast food or small servings of food. This might sound like what you are doing but the fact is, you are not getting enough nutrition in order to gain weight. For a start eating 4-5 small servings of food per day can drastically increase your calorie intake which will then increase your weight. Gaining weight is difficult especially for people which high metabolism and that is why you need that extra serving of food to increase your calorie intake.
Recommended Meals which you can undergo
Breakfast- bowl of sugar free cereal with milk
Lunch- a bowl of Noodles with a lot of meat(fish, Chicken , beef)
Teabreak(3pm)-a chicken / egg sandwich
2nd Teabreak(5pm)-steamed chicken or bread
Dinner- Standard 4-5 course dinner
The reason why if you noticed why there is a lot of meat involved, is that because muscles weigh heavier than fats therefore taking in a lot of junk food will not do you any good. On the contrary, it can do more harm by giving you excess which will be hard to burn once accumulated.
Although lifting weight might be a form of exercise which you think might cause you to lose weight, it is not similar to cardio. Weight lifting is a great way to stretch your body in order to gain more muscles and to gain needed weight quick. As mentioned earlier in my post. Muscles is heavier than fats therefore your goal should be to gain more muscles which will help in your overall weight.
View our articles for more in depth knowledge on weight training exercises which you can perform at home or at the gym.
3. Eating more protein
After doing your weight lifting workouts, your muscle will be totally drained and will need protein to repair itself and to gain weight. Incorporating more protein in your diet such as fish, chicken, lamb, tofu, Greeen peas, milk, cheese and eggs will help you recovery faster as well as gain that precious weight which you need.
4.Increase serving size
Most of my friends which i interviewed which were underweight explained to me that they couldn’t eat large servings of food in a go. This is a common problem in most underweight individuals, Eating larger portions of food takes practice because when you eat the normal serving of food. you stomach has no opportunity to expand itself. But when you start to eat larger quantities of food, your stomach will naturally expand and the next time you eat, it will be much easily to take that bigger serving of food. Starting off with about 20% more food in a serving will eventually help you to undertake bigger portions of food in the long run. However, do note that the type of food you eat will have a great impact on your health as well as weight in the future. Eating 2 extra scoops of ice cream will NOT be beneficial for gaining weight and might cause more problems for you instead. The key is always to take note of the Food Pyramid and the portions of food which you eat.
5. Undergoing a weight gain program
Most of the time people will not remember the steps needed to be taken to gain weight. That is why it is always advisable to get a weight gaining program which can help you moniter your weight gain as well as give you countless tips on what exactly to eat as well as what specific exercises to do. Most programs do not cause more than $100 dollars and can be extremely useful especially because it is in a digital form and is easy to read on the go. Also, these programs also has weekly plans that can be catered according to your schedule.
6.Drinking lots of water
Your body consists of about 80% of water, it is always recommended to get at least 8 cups of water daily. Water not only helps in hydrating but also recovery for your muscles after a workout. Staying hydrated also means that you will have about 18% more power to finish the workout which you want to do. Make sure though to sip it throughout the day and not force down a few cups at a go.
7.Keeping a food journal
keeping a food journal can always help in observing your calorie intake as well as the food you have eaten. Most online programs also have calorie counter for you to track which will be beneficial for keeping track of your progress on a daily basis. Remember, putting on needed weight can be done but it is a ongoing process which can take about 2-4 weeks to see visible progress. Ensuring that you stay on track with your calorie intake daily will help you achieve that goal faster and more efficiently