Many people in the world have a problem with their weight. While most are trying to cut weight, others are trying to gain weight for one reason or another. Being underweight is the main reason why one would need to gain weight.
Factors that may lead one to bring underweight varies from one person to another with some being: the genetic make-up, rate of food breakdown in the body, lack of proper nutrition, and lack of appetite.
Gaining weight is just as challenging as losing weight. Some of the ways to gain weight in a healthy way include:
- Eat regularly: Take small amounts of food after short intervals, say after every 3 hours. These meals should be wholesome and with a lot of nutrients. Ensure to incorporate proteins such as meat & legumes, a lot of healthy carbohydrates e.g brown rice, try not to go for processed foods as they have fewer nutrients, and good oils.
Eating regularly ensures that you have a higher intake of calories than the amount burnt by the body to produce energy. The surplus is used to build the body and increase weight.
- Consider healthy snacks: If you cannot manage to eat after short intervals due to having tight schedules or a job that cannot allow, snacking is the best alternative. However, be careful about the type of snacks that you have. Junk snacks will lead to weight gain quickly but are very unhealthy as they are deficient in nutrients. Go for those with healthy carbohydrates and more proteins such as wholesome yogurt, protein balls, roasted chickpeas. Nuts and fruits are also a good source of oil.
- Exercise regularly: Exercise is a good way to turn the good calories gained into the muscle so as to avoid fat build-up and it helps the body repair muscle tissue. Go for squats, deadlifts, yoga, push-ups, and other exercises that are good for the body. Ensure to exercise the whole body. Avoid doing a lot of aerobics as this will burn a lot of calories.
- Drink water at regular intervals: The recommended amount of water to be taken per day is one to two liters. This should be taken at regular intervals to ensure that the body retains most of it. A glass (300-400ml) every hour is okay. Most importantly remember to take water first thing in the morning. Water is good for rehydrating the body organs, helps in digestion, energizes your muscles, and balances body fluid. This helps in adding weight.
Remember, weight gain does not occur overnight, it takes time and discipline. Be patient and keep doing what is right.
Healthy You 