Health and Weight Gain | Healthy Ways to Gain Weight in a Faster Way

You are quite lucky if you are looking at some weight gain tips in this era when people are crying hard to lose some belly fat and tensed with their overweight issues. But yes, being underweight may cause certain health problems so this makes it a matter of concern as well.

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If you want to know whether you are underweight or not, then you may use the Body Mass Index (BMI) calculator. You can calculate it online whereas it is said that if you have your BMI index below 18.5, then you are in the list of underweight people. 

And even if the person has a normal appetite and they may indulge in all sorts of food varieties yet they are not able to gain the desired weight. So it becomes quite important to understand your body before anything else.

Here is a list of few healthy tips to gain weight easily.

Eat four to five meals every day – 

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The best way to increase your calorie intake per day is by increasing the number of meals per day, make it a minimum of four. If you are looking to gain ever faster than you can opt for snacking also in between the meals.

Start Weight Training Exercises - 

For gaining healthy weight, these exercises are essential and weight training also helps in maintaining lean muscle mass.

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To build muscles effectively, compound movements and others include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses. But with these weight gaining exercises, one should keep in mind to have a proper diet chart as well which must be followed strongly.

Increase the Intake of Protein in your Diet – 

A protein-rich food is essential for gaining weight in a faster and healthier way. When you add the right amount of protein in your meals, it supports muscle growth.

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Those who already started weight training must include 0.8–2.0 grams of protein per kilogram in their diet as this will increase their muscle mass. Eggs, pulses, meat, fish, nuts are a few examples of food that are rich in protein content. 

Consume Meals - Fibrous Carbohydrates and Healthful Fats – 

Adding food rich in fibrous carbohydrates and healthy fats in your meals is a healthy way to gain weight as the food will be rich both in calories and nutrients.

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Rather than using processed and refined food products, you should move ahead with whole-food sources such as brown rice, etc. 

It’s a bit difficult to differentiate between healthy and unhealthy fats. Healthful fats are defined as monounsaturated or polyunsaturated fats which are generally found in nuts, avocado, vegetable oils, and fish. 

Drink High-Calorie Smoothies/Shakes - 

If you find eating a heavy meal very difficult because of low appetite initially than you can opt for high calorie shakes or smoothies which tastes amazing as well as fulfilling they are with their nutrient-dense calories making them the best choice for you.

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Some of the perfect ingredients for making a heathiest and tastiest smoothie for you are a variety of fruits, nuts, milk, yogurt, seeds, and many more. 

Avoid Unhealthy habits to gain Weight - 

Most people misunderstand the meaning of being healthy; it is not looking fat only. The best possible way for gaining weight is to divide your meals into smaller portions, to avoid unhealthy eating. 

A thin person with unhealthy food habits is very much prone to lifestyle diseases like any obese person. 

Include some Sweet Dish in your Meals - 

Indulge yourself in the right way when you are onboarding for the journey of fitness, whether to lose or gain weight.

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You can have sweet foods but yes that too in a tracked way. It will lead to malabsorption of nutrients from other foods in your body and will also increase the visceral fat which will make you gain faster.

Gaining weight in a safe way needs much patience and determination, as the results are not immediate. 

Everyone has different body systems, so it may take a bit longer for you than others so here you need to remain calm and keep doing the things you are doing for gaining.

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