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The best way to gain weight overweight Despite the increasing prevalence of obesity, which is a threat to health, but thinn...

The best way to gain weight

overweight

Despite the increasing prevalence of obesity, which is a threat to health, but thinness can cause health problems as well, where thinness is defined according to the Centers for Disease Control and Prevention, or CDC, as having a body mass index of less than 18.5; This means not obtaining adequate amounts of the caloric needs, in addition to the possibility of not getting the nutrients and vitamins necessary for the body, and it should be noted that extreme thinness can lead to developmental problems, especially in children and adolescents, in addition to weak bones or Fragility, anemia, fertility problems, a weak immune system, and other health problems.

It should be noted that there are many misconceptions about the healthy and proper way to gain weight safely, and in the following paragraphs the correct way to reach the desired weight.

The best way to gain weight

There are several things to consider when gaining weight. From which we mention the following:

Focusing on weight gain from muscle mass and fat: and not from fat only, although the focus on eating sweets and consuming soft drinks may increase body weight, but it may negatively affect health at the same time, as it leads to the accumulation of fat in the body, especially in The abdominal area or rumen, and on the other hand, it is advised for those who suffer from thinness to obtain balanced amounts of muscle mass and subcutaneous fat instead of accumulating a lot of unhealthy belly fat that may lead to obesity, and it should be noted that many of those with normal weight suffer from type diabetes Second, heart disease, and other health problems associated with obesity, and therefore it is necessary to eat healthy foods and follow a healthy lifestyle when overweight.

Setting logical goals: Genes play a major role in the structure of the body and the muscular system, so if a person is thin but enjoys good health, then his parents and siblings are often so, as the structure of the human body can change in a limited way through exercise and increasing the amount of food consumed On the other hand, resorting to some large and sudden changes in the shape of the body may be unhealthy as well as not continuous, and it should be noted that regaining weight gain after a specific disease or undergoing surgery is easier compared to a thin person, but this does not mean that weight gain is an issue. Impossible, but it is produced gradually and according to a reasonable increase in the number of kilograms of body weight per week.

Diet for weight gain

Eating a healthy, balanced diet is an essential part of maintaining a healthy body. By consuming a variety of foods and drinks in the appropriate quantity to reach and maintain a healthy weight, and the following are some of the tips related to diet for weight gain:

Increase calories consumed: Consuming more calories than the body burns leads to weight gain, and the amount of these calories varies from person to person, and some people usually make mistakes in estimating the calories consumed per day, but it is possible to follow and calculate the amount of these calories consumed daily during A period of 2-3 weeks is useful, as it may help to know how to cope with the new diet for weight gain. It is usually recommended to consume an additional amount of calories ranging from 300-500 calories on a daily basis to gain weight at a steady and regular rate, while it is recommended Consuming an amount of up to 1000 additional calories per day if you want to gain weight more quickly.

To learn how to calculate the calories that each individual needs, and then increase the previous calories on it, you can refer to the article How to calculate the calories that the body needs .

Eating meals frequently: It is recommended to eat 3 main meals, in addition to 2-3 light meals during the day, as eating 5-6 small meals instead of 3 large meals can increase the ability to consume a greater amount of calories, which helps in weight gain Especially in those who have a little appetite or feel full quickly, which may lead to their thinness .

Eat adequate amounts of protein, carbohydrates, and healthy fats: A diet that contains the right amount of protein contributes to the improvement of muscle growth, as muscle mass increases by consuming an amount ranging between 0.8-2 grams of protein per kilogram of body weight, with exercise Exercise regularly; Where this is necessary for healthy weight gain, examples of foods that contain protein are; Meat, fish, eggs, legumes, and nuts.

Adding foods rich in carbohydrates , fiber, and healthy fats to every meal also increases the number of calories and nutrients consumed in the diet, and it is usually recommended to eat whole grain sources of carbohydrates; Like brown rice and beans instead of processed and refined sources, and differentiating between choosing healthy and unhealthy fats is essential. Healthy fats are usually in the form of monounsaturated or polyunsaturated fats, which can be found in avocados, nuts and fish.And vegetable oils, while unhealthy fats include saturated and trans fats, and it should be noted that you should limit the consumption of saturated fats, and avoid added trans fats when following a healthy diet, and these types of fats are found in fried foods and baked goods, in addition to high-fat meats; Such as: veal, lamb.

Take care of high-calorie additives: it is recommended to consume whole milk products; Such as milk, yogurt, cheeses, and cream, which can be added to main meals or eaten as a snack, for example; Grated cheese can be added to soups or pasta dishes, or a tablespoon of cream can be added to porridge or milk rice, and it is also recommended to add unsaturated fats to meals; Such as using vegetable oils; Like olive oil , sunflower, or rapeseed in cooking or in sauces.

Drinking drinks with high nutritional value: It is recommended to consume drinks that contain calories and nutrients at the same time. Such as: milk, juice, or smoothie made with whole milk and fresh fruit or vegetable juice instead of consuming tea, coffee, and soft drinks, and the caloric content of these drinks can also be enhanced by adding healthy sources of protein and carbohydrates; Such as: dried fruits, honey, jam, fat-free milk powder, wheat germ, and soy protein powder.

To read more about the diet that can be followed to gain weight, you can refer to the article on Diet to Gain Weight Fast .

Aerobic exercise to gain weight

Exercising can contribute to healthy weight gain as well, not just decrease it, but it should be noted that it is advised if you want to gain weight to reduce aerobic exercise . As it contributes to burning fat, and does not increase the size and weight of the body, but it is not necessary to avoid practicing it completely, as aerobic exercises can be practiced on average in order to tighten muscles and obtain the appropriate body shape.

It is also advised to focus on carrying weights to ensure that the additional calories consumed are used to increase muscle mass instead of creating fat, and therefore weight-lifting exercises should be practiced 2-4 times per week, with a continuous and gradual weight gain, and it should be noted that it is important to consult Sports trainer if needed.

To read more about exercise to gain weight, and about meals that can be eaten before and after exercise, you can refer to the article How to gain weight with exercise .

Lifestyle modification to gain weight

Your lifestyle needs to be modified in many ways when setting your weight gain goal. The following is a mention of some things that must be taken into consideration:

Get enough sleep of 6-8 hours at night.

Reduce stress; Where stress contributes to an increase in the production of the hormone cortisol, which leads to unhealthy weight gain or even a loss of weight gained, and stress can be reduced by practicing meditation, massage, or spending more time practicing favorite hobbies.

Stopping or reducing bad habits; Such as: trying to quit smoking, and it is advisable to consult a doctor if needed for help in a gradual and proper way.

Setting logical and reasonable goals as mentioned above; Since setting difficult and fast goals can harm the health of the body, and therefore it is recommended to start with simple goals, and then gradually increase them.

Eat when you are not feeling hungry.

Use a stimulant to help you remember to eat every two hours.

Increase the desire to consume additional meals, by filling the refrigerator with favorite foods.

Be aware that increasing the amount of food you eat can cause feelings of bloating and gas .

Causes of thinness

The following points explain some of the reasons that lead to thinness:

Genetics: Some people are born with a fast metabolism rate and little appetite. That is, they are less likely to gain weight compared to others.

Excessive physical activity: Excessive physical activity contributes to burning more calories compared to less active. That is, for example, if a person is an athlete, exercises a lot, or works in a job that requires high physical activity, then he needs a greater amount of daily calories to provide the body with the energy it needs compared to those who are less active.

Infection with diseases: There are many pathological conditions that lead to thinness. Such as: diabetes , thyroid problems, cancer, and gastrointestinal diseases; Like irritable bowel syndrome, Crohn's disease, and therefore it is recommended to consult a doctor to identify symptoms and diagnose the disease in the correct way.

Some types of medicines: Some medicines can cause nausea and weight loss, or reduce appetite, which leads to weight loss. Stress: Stress and a feeling of constant anxiety can affect appetite and lead to weight loss.

Psychological problems: Depression, anxiety, and other mental health conditions can affect appetite, healthy eating patterns, and the consequent change in body weight.

Problems related to the appearance of the body: Misconceptions about the shape and appearance of the body can easily turn into an eating disorder, which can lead to weight problems and a lack of nutrients in the body.