Being overweight or obese is a problem. But so is being underweight. A lot of skinny people don’t feel blessed that they can eat and get away with it. Why? Because being underweight can have underlying health causes like anorexia or anemia or diabetes and can lead to problems like difficult pregnancy, fractures, low immunity and more.
Not all skinny people have a disease, but they do want to gain muscles or gain a bit of weight to look fuller and feel muscular. If you are one of those people who are tired of hearing of not finding clothes for you as everything is loose, here are some safe ways to increase your weight.
Note: Always talk to your doctor as you do not want to take anything that may harm your body.
- Eat more calories than you burn
The best way to increase body mass is to eat more food. Now, calculate the requirement of calories in your body. Once you know that, aim to eat more calories, between 300-500 for steady and healthy growth. In short, you have to create a calorie surplus, so your body has more fat.
Now, eating more doesn’t mean that you eat pizza or doughnuts. You can still eat healthy food items but increase their quantity, and snack more. Add side dishes which include cheese or try increasing the number of nuts to increase weight healthily.
- Eat smaller meals
A lot of underweight people have a poor appetite due to sickness or emotional issues. Thus, eating a heavy meal is not their first choice. They are unable to digest it, and it can also lead to acid reflux. Thus, for them, it is better to eat smaller meals. It means that you need to eat six meals instead of three heavy ones.
- Increase your protein intake
Protein is one of the best nutrients that can help you healthily increase weight. It doesn’t get stored as fat in the body but as muscle mass. Therefore, try to include more protein-rich items in your diet. But be careful as protein is fulfilling so you may lose your appetite and would be unable to consume more calories than needed.
So, ask your dietitian or doctor how much protein you should take. Try to include eggs, or dairy products, or legumes or protein supplement in your diet.
- Perform strength training
Strength training which includes yoga or weight-lifting is one of the best forms of exercise that will help you bulk up. It will build muscles and will make you look fuller. You must do any form of workout even if you are underweight because it will ensure you stay fit and happy.
- Never follow any crash diet
Since you aim to gain weight, following a keto or paleo or intermittent fasting diet is not in your best interest. Stay away from any crash diet and eat a balanced meal three times a day.
- Increase the intake of carbs and fat
When you are trying to increase weight, then you should not restrict your intake of carbs and fat. I am not asking you to eat pizza or bread every day, but healthy carbs like rice or wheat or pasta should be part of your diet. Also, increase your intake of fat.
Prepare a meal chart using Canva planner or calendar, which has a perfect dose of protein, carbohydrates, and fat. This planner will help as when you have meals planned; it becomes easier to eat healthy food at home and put ingredients as per your choice.
- Never drink water before meals
People who are trying to lose weight never drink water before every meal as it makes them feel fuller and eat less. That is why people who need to gain weight should do the opposite. Never hydrate yourself before any meals, so you have more space for eating.
- Take cream in your coffee
Make your morning cup of coffee a bit tastier and a tool for increasing weight by adding cream or whipped coffee in it.
For losing weight or even gaining it, the first step is to accept your body for what it is and love it. After that, stop listening to people who only want to body-shame you and then follow these tips and take professional help for a better and healthier life.