Like obesity, being underweight is also one of the major health problems. From weakening your immune system to early death, this problem can have a number of adverse effects on the affected person’s life. According to experts, people who are underweight are also much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.
To avoid any such circumstance, it becomes really important to gain right weight at the right time. Here are the tips that can help you achieve this goal in a healthy way.
Eat more calories than you burn: If you want to gain weight slowly and steadily, then you are suggested to eat more calories than your body burn. The general calorie calculator suggests that you should eat 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast.
Pay attention to your protein intake: Protein rich diet is the way to gain muscle mass and gaining muscle mass is the way to healthy weight gain. Thus, you are suggested to eat high-protein foods like fish, eggs, legumes, and nuts. You can also opt for some good whey protein supplements.
Don’t miss on carbs and fat: When you are on a weight gain mission, along with the protein, carbs, and fat intake also matters. Thus, make sure to eat plenty of fat, carbs, and protein.
Munch on energy-dense foods: Energy-dense food includes products like nuts, high-fat dairy, fats and oils, fats and oils, meat, potatoes, sweet potatoes and yams. They are filling and also offer some health benefits.
Keep a record of whatever you eat: Sites like MyFitnessPal can turn your friend for this purpose. To track your calorie intake, you just need to input your stats into it and the rest work will be done.
Get friendly with weights: Lifting weight is the way to turn those extra calories into muscle instead of just fat. Combining a high-calorie intake with heavy strength training is an essential factor in a weight gain regime.
Sleep well: Your muscles need rest when they are in the process of gaining strength. Taking sound sleep of at least 8-9 hours is suggested. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet.