HomeWellness9 Healthy Ways To Gain Weight If You’re Underweight

9 Healthy Ways To Gain Weight If You’re Underweight

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Not everyone desires to lose weight – Some want to gain it, as being underweight or too skinny undermines them. It is often a goal for underweight individuals or looking to build muscle mass. 

What does gaining weight mean?

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Gaining weight can be achieved by consuming more calories than the body expends, increasing overall body weight.

This process is ideally approached in a healthy and controlled manner, focusing on nutrient-dense foods and incorporating exercise, particularly strength training, to promote muscle development.

It is important to note that gaining weight should be done in a way that supports overall health and well-being.

How to Gain Weight?

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Individuals who are underweight or malnourished may need to gain weight to reach a healthy body mass index (BMI) and ensure they have adequate energy stores for overall well-being.

Hormonal imbalances can affect weight. In some cases, gaining weight may be necessary to restore hormonal balance. 

If you’re looking to gain weight in a healthy and controlled manner, it’s essential to focus on increasing muscle mass rather than just gaining fat. 

Here are some tips to help you healthily gain weight:

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  • Eat More Calories – To gain weight, consume more calories than your body burns. Aim for a caloric surplus, but make sure the extra calories come from nutrient-dense foods.
  • Eat Frequently – Instead of three large meals, eat five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full.
  • Choose Nutrient-Dense Foods – Focus on foods that are rich in nutrients. Include lean proteins, whole grains, healthy fats, fruits, and vegetables in your diet.
  • Protein Intake – Protein is essential for muscle building. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your meals.
  • Healthy Fats – Incorporate healthy fats into your diet, such as avocados, nuts, seeds, olive oil, and fatty fish. These provide a concentrated source of calories.
  • Dairy Products – Full-fat dairy products like whole milk, cheese, and yogurt are calorie-dense and provide essential nutrients. Include them in your diet for added calories.
  • Avoid Empty Calories – Focus on nutrient-dense foods rather than sugary snacks and beverages while gaining weight. Opt for whole, unprocessed foods to get essential vitamins and minerals.
  • Stay Hydrated – Drink fluids before or after meals to avoid feeling too full during meals. However, avoid consuming excessive liquids before or during meals, as it might reduce your appetite.
  • Be Consistent – Consistency is crucial. Stick to your daily meal plan and exercise routine for gradual and healthy weight gain.

Gaining weight is a gradual process, and focusing on overall health and well-being is essential. If you find it challenging to gain weight, consider consulting with a healthcare professional. They can provide personalized advice based on your needs, health status, and dietary preferences. 

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Prachi Pant
A proud daughter, sister, and writer who loves poetry and can scribble rhymes. Coffee keeps me going, and so does my work.
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