Health And Wellness

A Simple Weight Gain Guide For The Skinny

how to gain weight

While staying fit is the best option these days, we often confuse this term with being underweight. If your weight is less than it should be, you need some tips on how to gain weight.

Being underweight can be due to a variety of reasons like metabolism, genetics, underlying health conditions, etc. Whatever the reason may be, being underweight is just as concerning as being obese, and you need to address it.

It’s because being underweight will have its own complications.

If you’ve been believing in weight loss myths with no results, you need our guide. In this article, we will give some useful tips on how to gain fat.

So, let’s get started.

Eat nutritious food

nutritious food

If you’ve heard the common myth that eating more will make you lose weight, you’ve heard it wrong.

We’ve seen many people say they eat a lot but with no results.

So, the thing here is not to eat more. It is to eat nutritious food.

Instead of relying on junk food items, you should eat healthy food items that actually bring value to your body. 

Eating nutritious food doesn’t mean you’ll have to change your diet completely. It can be the simple things, too.

For example, you can add a cheese slice to your omelette at breakfast. Similarly, eating chopped nuts, oats, fruit, and yogurt are great options.

Eat mini-meals

Isn’t intermittent fasting for people who want to lose weight?

Well, eating food in small portions from time to time isn’t bad at all.

In fact, this trick is especially useful for people who face difficulty completing their meals due to health or emotional issues.

In such a case, eating a large amount of food can be difficult. So, you can eat your food with short breaks. These breaks can be for an hour or two, depending on the time you will feel like eating again.

You shouldn’t force yourself to eat all the food at once. Just keep eating small meals throughout the day.

Eat protein

While most people don’t want to stay skinny, they don’t also want excess fat.

So, what’s the solution?

You can eat more protein to build lean muscles.

While natural protein sources are better, you can also move towards dietary supplements if you’re not seeing measurable results with time.

But, don’t overeat the protein and learn how to manage protein in your diet. While it’s good to have good protein sources, too much protein will have its own side effects

In natural protein sources, you should eat eggs, yogurt, nuts, etc. In dietary supplements, you can opt for a high-quality protein powder.

Protein powders help build muscles, which is great for people who want to build lean muscles instead of gaining excess fat.

Drink shakes and smoothies

drink shakes to gain weight

If you’re a fan of cold drinks, you should quit them. They’re not good for your health.

Instead, you can opt for some shakes and smoothies for weight gain.

Drinking shakes is a great way to gain weight fast. In this case, protein shakes are also of great help. 

If the taste of protein shakes doesn’t seem good enough, you can try different recipes with protein powders.

However, remember to keep a check on your weight. While you don’t want to stay underweight, we’re sure you don’t want to gain excess fat too.

Watch when you drink

Drinking water is good for staying hydrated. 

However, the time you drink your water can impact your weight gain journey.

If you drink water just before eating, you feel full and cannot eat much.

That is why it’s better not to drink water just before a meal. It won’t suppress your hunger, and you will be able to eat your meal.

Exercise regularly

exercise for weight gain

While people on a weight loss journey often prefer exercise, you can also exercise if you want to gain muscle mass.

Exercises like cardio, bench press, pushups, etc., are great for building muscle mass.

You should also do stretching exercises to maintain an active and healthy body.

After all, the goal is not to build extra fat in your body. You need to build muscles and gain healthy fat for an active body.

Use toppings and add-ons

Adding toppings or sauces to your regular food is a great way to spice it up while gaining some calories for weight gain.

In fact, you can also include fruits and vegetables in your meals this way if you don’t eat them regularly.

Some examples include:

  • Use cream-based sauces.
  • Include nuts and avocados in your food.
  • Top your breakfast with a cheese slice.
  • Add nut butter on whole-grain toast.

By using this technique, you can also give a new taste to your boring food, and it will in turn help you gain weight.

Get quality sleep

good sleep

Getting good quality sleep is also necessary for the normal functioning of the body.

But what is its link with weight gain?

The thing is, good sleep helps build muscles.

Exercising regularly won’t be beneficial enough if you’re not sleeping enough.

It’s because our body repairs the muscles while we sleep. If you don’t sleep enough, it can impact your muscle growth.

Take-away message

As being underweight can give rise to several health issues, you need to know how to gain weight for a healthy lifestyle.

We don’t recommend overeating as the goal is to maintain a healthy weight in the long run.

The good news is, you can increase your weight by using some healthy alternatives. 

However, if the problem is severe, you should visit the doctor for best advice on being underweight.

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