5 best possible way for healthy weight gain
What does the UNDERWEIGHT Really mean ??
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health, while over 25 is considered overweight and over 30 is considered obese.
If you are someone who's clinically diagnosed as "Underweight" or are struggling to put on some weight muscle mass, the key principle for both are the same, which is well balanced diet and strength building exercise.
There are many ways by which we can gain some weight but not all are the healthy for us. Only Healthy weight gain is good so here are 5 best possible way to gain healthy weight. Certain foods, regular exercise and some lifestyle modifications can help achieve your daily calorie intake. Consuming nutrient- dense foods helps to build up muscle while strengthening it.
5 BEST POSSIBLE WAY FOR HEALTHY WEIGHT GAIN
1) Intake more calories - Calories will help you to achieve your desire weight. Take extra 250 calories daily to gain approximately half a kilo to your current weight. Don't go for empty calories. Include nutritious food with an adequate amount of calorie count.
For example -
Add 45 calories : Cook your egg with butter.
Add 80 calories : Cook your oatmeal whole with milk instead of water.
Add 80 calories : Add some olive oil and avocados to your salads.
Add 100 calories : Spread some peanut butter on apple slice for snack.
But also make a note that not only calories will help you to achieve desired gained weight; you also need to take the right amount of protein through eggs, legumes and milk.
2) Exercise is MUST - Weight training and exercise is very important. During exercise, your body burns calories to sustain your energy levels. Physical activity can make you burn more calories and stimulate your appetite by increasing metabolic rate and hormone production. You can do jumping jacks, body weight squats , bridges, push-ups , walking lunges, pull ups. try to keep yourself motivated and push yourself each day and stay on your regular exercise track . Weight training and muscle strengthening are the best to achieve for what are you ding so much of hard work.
4)Consider healthy fats: Don’t miss out to add good fats in your diets such as omega-3 and 6 found in nuts, seeds, avocado and coconut oil as it’s a much-needed nutrient for muscle growth. Polyunsaturated and monounsaturated fats are also considered as good fats found leafy veggies, salmon, flaxseed oil, and many other seeds. These healthy fats are crucial in muscles growth and strengthening that also elevates your metabolic rates, which later, in turn, aids your body to get rid of bad fats and gain good fats.
5)Don't skip breakfast -Consuming breakfast on a daily basis is important when you want to increase your appetite and gain weight. Skipping breakfast can lead you to eat less through out the day, which is opposite of what you want. Furthermore, breakfast helps increase the body's Thermogenesis effect,making you burn more calories throughout the day. This can increase your appetite.
OVER TO YOU
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health, while over 25 is considered overweight and over 30 is considered obese.
If you are someone who's clinically diagnosed as "Underweight" or are struggling to put on some weight muscle mass, the key principle for both are the same, which is well balanced diet and strength building exercise.
There are many ways by which we can gain some weight but not all are the healthy for us. Only Healthy weight gain is good so here are 5 best possible way to gain healthy weight. Certain foods, regular exercise and some lifestyle modifications can help achieve your daily calorie intake. Consuming nutrient- dense foods helps to build up muscle while strengthening it.
5 BEST POSSIBLE WAY FOR HEALTHY WEIGHT GAIN
1) Intake more calories - Calories will help you to achieve your desire weight. Take extra 250 calories daily to gain approximately half a kilo to your current weight. Don't go for empty calories. Include nutritious food with an adequate amount of calorie count.
For example -
Add 45 calories : Cook your egg with butter.
Add 80 calories : Cook your oatmeal whole with milk instead of water.
Add 80 calories : Add some olive oil and avocados to your salads.
Add 100 calories : Spread some peanut butter on apple slice for snack.
But also make a note that not only calories will help you to achieve desired gained weight; you also need to take the right amount of protein through eggs, legumes and milk.
2) Exercise is MUST - Weight training and exercise is very important. During exercise, your body burns calories to sustain your energy levels. Physical activity can make you burn more calories and stimulate your appetite by increasing metabolic rate and hormone production. You can do jumping jacks, body weight squats , bridges, push-ups , walking lunges, pull ups. try to keep yourself motivated and push yourself each day and stay on your regular exercise track . Weight training and muscle strengthening are the best to achieve for what are you ding so much of hard work.
3) Increase the number of meals: Increase the number of meals by five per day – three mandatory meals including two small meals in which you can have boiled eggs, whole grain sandwich or a bowl of fresh fruits with yogurt. Breakfast and lunch should be heavily loaded with a significant amount of calories and dinner should be comparatively light from previous two main meals. Such add-on in your meals will accelerate the process of weight gain..
4)Consider healthy fats: Don’t miss out to add good fats in your diets such as omega-3 and 6 found in nuts, seeds, avocado and coconut oil as it’s a much-needed nutrient for muscle growth. Polyunsaturated and monounsaturated fats are also considered as good fats found leafy veggies, salmon, flaxseed oil, and many other seeds. These healthy fats are crucial in muscles growth and strengthening that also elevates your metabolic rates, which later, in turn, aids your body to get rid of bad fats and gain good fats.
5)Don't skip breakfast -Consuming breakfast on a daily basis is important when you want to increase your appetite and gain weight. Skipping breakfast can lead you to eat less through out the day, which is opposite of what you want. Furthermore, breakfast helps increase the body's Thermogenesis effect,making you burn more calories throughout the day. This can increase your appetite.
OVER TO YOU
So, if you want to reach out your healthy weight gain goals, stay focused and determinant while following the suggestions mentioned above. The process might take time to be realistic and don’t expect to gain weight immediately. Make sure your weight doesn’t exceed more than four kilos a month because more than that can prove to temporary and unhealthy. Always remember one thing – everyone’s body is different and unique. Once you get successful in achieving your desired body weight, switch your priority from how you look to how you feel.
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