A lot of false experts claim that you can gain weight in a day. Are you tired of such white lies and you are looking for the best natural ways to gain weight?
Well, in this article, I will give you a solution to your worries.
Although there are many ways of killing a rat, you need not harm your body.
So, let’s go natural!
Some Reasons Behind Underweight
Let’s discuss some:
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Illness and Diseases
Some diseases lower one’s appetite, while others cause diarrhea, nausea, and vomiting.
Examples of such diseases include cancer, thyroid disorder, tuberculosis, diabetes, and ulcerative colitis. These illnesses fight one’s immunity leaving them weaker and underweight.
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Family History
It’s natural for some people to have a low body mass index (BMI) due to the physical characteristics that run in their family. This is a biological factor that remains constant as a result of gene inheritance from parents. For instance, if your father is underweight, it’s natural for you to inherit such a characteristic.
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Smoking
Smokers weigh less than non-smokers. Some smokers lose appetite with time; this directly affects their weight. Also, an addict may forego buying food to buy cigarettes, and they end up eating an unbalanced diet. As that’s not enough, smoking causes various types of cancer which worsens their BMI.
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Regular Physical Activity
Runners and other individuals, who involve themselves in intense physical activities, end up burning lots of calories – this lessens their body weight.
How to Determine Your Weight
You can measure your weight using the Adult BMI calculator. It’s simple – step on the calculator, and it will calculate your BMI.
Here are the Ranges:
Underweight: Less than 18.5
Normal weight: 18.5 -24.9
Overweight: 25.0 – 29.9
Obese: 30 or more
Lets now discuss the 5 natural ways of adding some pounds.
1. Consume Lots of Calories
If you want to put on weight faster, create a calorie surplus; eat more calories than your body can burn. Meaning, you have to eat a lot of food – arm yourself with appetite! Set your mind to accommodate the change in your eating habits.
Consider using a calorie calculator to determine your body calorie needs. Obviously, you can’t add weight in a day or two, be patient; the results will take time. Set a daily target; know how many calories to consume in a day. Remember, the more the daily calorie intake, the greater the results.
Nevertheless, your body calorie needs may vary since the calorie calculators only provide estimates. Using the calculator doesn’t mean you will count your calories for life. Use it for a few weeks, and you will get a rough idea of how much to consume daily.
2. Eat Energy-giving Foods
Make it a habit of eating whole foods. Whole foods are more filling than processed junk foods – this makes you consume few calories.
However, spices and sauces got you!
You see, adding spices and sauces to your food add taste. The tastier the food, the more you eat and thus high calorie consumption.
Below are some energy-rich foods considerable for adding weight:
- Meat: beef, pork, chicken, lamb
- Nuts: peanuts, almond, macadamia nuts, walnuts
- Fats and oils: coconut oil, avocado oil, virgin olive oil
- Tubers: yams, sweet potatoes, potatoes
- Dried fruits: dates, raisins, prunes
- Whole grains: oats, brown rice
- Avocado, coconut milk, peanut butter, granola, dark chocolates
3. Eat Plenty of Proteins
Proteins are vital nutrients for weight gain – they make up muscles; thus, without them, the calories will turn to be body fat. Research reveals that when you overfeed on a vast-protein diet, the surplus calories turn into muscles.
Keep in mind that proteins are highly filling; this suppresses your hunger, and you may end up consuming fewer calories. Don’t forget spices!
Foods rich in protein include nuts, eggs, legumes, fish, dairy products, meat, and much more.
Besides, if you still struggle to get adequate proteins from your servings, consider using protein supplements.
4. Lift Weights
Weight lifting improves your strength and muscle mass through ensuring that your excess calories go to your muscles. So, hit the gym, start with medium weights; add more as you get used to it. Set attainable body goals.
If possible, involve friends to make it more fun. With good company and support, you are bound to enjoy weight lifting to the bits. And in case you need help, do not hesitate to seek professional gym services for better results.
Additionally, if you have medical problems or skeletal complications ensure you first get doctor’s advice. Focus mainly on weight lifting – avoid cardio exercises because you will end up burning calories, thus worsening your results.
5. Be Consistent
Consistency plays a critical role in getting impressive results. Be patient; you will love the process and your progress. Eat the foods mentioned above daily and lift weight regularly to gain weight faster.
At times, you will have to force yourself to eat even when you feel full. Gaining weight is like a marathon; it takes time, and you will need perseverance. Have determination no matter how long it will take.
A Powerful Hint
It’s rewarding to have an accountability partner. A close friend, sister, mom, or someone who loves you, will be happy to walk with you in this weight gain journey. They act as a constant reminder: they will remind you to hit the gym, eat good food, inspire you to keep going and cheer you up when you feel like giving up.
Additional points
- Avoid drinking water before eating. Water makes you fuller, thus limiting your calorie intake as you will eat less food.
- Consume proteins first, then vegetables. If your food is mixed, savor the proteins first and let the rest come last.
- Use bigger plates. Using a bigger plate tempts you to eat more food and hence more calories. On the contrary, using a small plate makes you eat less food.
- Get adequate sleep. Sleep is vital for muscle growth. Do not let work or other tasks deprive you of enough sleep.
- Drink milk. Milk not only quenches your thirst, but it’s also a rich source of proteins and calories.
- Eat more often. Make good use of snacks; squeeze some more servings as much as you can – meaning your appetite should be high. Do not forget to deworm regularly.
- Eat fruits. How often do you eat fruits? Have plenty of fruits in your fridge. Have you ever woken up in the middle of the night feeling hungry? That’s another chance to grab one or two fruits.
- Avoid smoking. Smoking has negative effects on your weight and also harms your overall health. Many smokers do not eat a balanced diet, which makes them shed some weight.
Final Thought
Although junk foods have dense fats and sugars, avoid them. By the way, junk foods like kebab, fries, chips, cookies, and ice cream, tempt a lot of people because they want to gain weight instantly.
That’s a wrong approach!
Excessive consumption of junk foods concretes unhealthy eating habits, which results in fat accumulation around the belly in the long run. You can also consider using weight gainer shakes as they contain lots of proteins, calories, and carbs. Protein supplements work wonders too.
Health and Fitness 