Being underweight is a common problem that some of us encounter, it can be the result of poor nutrition that we intake in our body every day. Some of the cause of being underweight is high metabolism, family history, medical conditions, eating disorders, and depression. To give you a good health evaluation you can consult the Doctor or any other person whose profession or expertise is about health relation. But today, while you’re at home you can make this as your guide in planning your health goal/weight goal.
Here are some healthy tips for you to gain weight faster;
1.) Eat more frequently. Eating more healthy foods can make healthy and gain more weight easily. And eating five to six times smaller meals a day is larger than eating 2-3 times large meals.
2.) Choice nutrient-rich foods. Eating whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds is good to be part of your overall healthy diet.
3.) Have an occasional treat. Bran muffins, yogurt and granola bars are good choices to eat. But, even you’re a skinny person make sure to excess sugar and fat, most treats should be healthy and provide nutrients in addition to calories. A slice of pie with ice cream is OK.
4.) Eat high calorie foods. Eating high calorie foods and balance in nutrients like sodas, donuts, French fries, banana, avocado, and full-fat milk can make you gain weight.
5.) Consume healthy Carbs. Replace high sugar and refined carbs like chocolates, donuts, pizzas with healthier options. Carbohydrates can help in weight gain.
6.) Consume a Protein source every meal. Muscles are made of proteins. To gain weight and build lean muscle mass, you must include a protein source in every meal you consume. Take at least 1.5-2 gm of protein for every kg of body weight. Good choices are chicken breast, ground turkey, tofu, legumes and beans, nuts, and seeds, fish, eggs, milk, and yogurt.
7.) Take weight gain supplements. In some cases, diet and exercise alone may not be enough. Another way to go about this is by including or adding some supplements in your diet.
8.) Eliminate stress. Losing or gaining weight could be a stressful event. Stress often becomes a major hurdle when you try to achieve your goal. Therefore, it is important to reduce stress. Have a relaxing bath to reduce stress. Put on some good music and dance until you drop. Meditation, yoga and breathing exercise also work well to reduce stress.
9.) Get enough Sleep. Sleep is an essential determinant your health and well-being. Person needs a minimum of 8 hours of sleep every night to stay fit and healthy.
10.) Exercise. Exercise may also stimulate your appetite. Performing exercise every day is good in straight training, and building up your muscles.
Keep yourself motivated to achieve like this body:
Gaining weight could be as challenging as weight loss. But being consistent is the key for the long term result.
I hope this tips help you to build up your muscles and gain your weight 💪 Aja! Fighting.
Noted: Credit to the owner of this photos.
Nice Article: 😊