What Are the Tips for Gaining Weight?

Being underweight, or having a body mass index below 18.5, can make people feel hopeless. Every time they went to a health care provider, they would ask them to gain some weight. Due to a weak immune system, underweight people are more prone to infections. Because people who are underweight lack nutrient-dense foods in their diets, they don't get enough protein and antioxidants that can help keep them healthy.

Not only is losing weight difficult. In fact, gaining weight is also difficult. You have to make a proper plan to eat the right food throughout the day. The most important thing you should keep in mind while gaining weight is that you should eat clean. Do not try to gain weight by eating foods rich in sugar and fat. This is because they can eventually harm you, leading to diabetes or high blood cholesterol, which can lead to many complications. So if you want to gain weight, make clean eating a rule of thumb.

There are various reasons for being underweight, some of which are mentioned below.

Anorexia nervosa - a mental eating disorder

Hyperthyroidism

Stomach disease

Diabetes

Cancer

If you want to gain weight, book an appointment with the best nutritionists in Lahore through Instacare.

Here are some ways to gain weight:

Eat more calories than you need.

A calorie is the amount of energy you give yourself to stay alive. For our survival, we need a certain number of calories, so that our body can perform basic functions. To lose weight, we need to limit our calorie intake. To gain weight, we must eat more calories than our body needs to function. Doing this can lead to weight gain quickly and easily. However, don't overeat, or overdo it yourself. Adding 300 to 500 calories can also help with weight gain.

Eat protein-rich foods.

Protein is a building block of muscle. People who want to lose fat should also eat a diet rich in protein. Those who want to gain weight, they must also eat a diet rich in protein in the form of muscle mass. Protein also helps keep your immune system healthy and build nails, hair, and skin.

You can eat protein in the form of eggs, chicken, meat, and lentils. The problem with protein-rich foods is that they keep you fuller for longer. Therefore, you will struggle more to eat because it will reduce your appetite.

Use energy dance foods.

Rely on energy-dense foods. Eat nuts, dried fruits, fruits, and chutneys that help you gain weight and provide you with rich nutrition. You should eat plenty of fruit. If you can't eat them whole right away, you can eat them in the form of a smoothie. You can mix multiple fruits with cream and yogurt in the form of smoothies or shakes which will help you gain weight a lot.

For healthy weight gain, you can eat nuts, almonds, peanuts, cream cheese, butter, meat, chicken, turkey, lamb, potatoes, and dark chocolate.

If you want a diet plan to gain weight, you can book an appointment with the best nutritionist in Islamabad through InstaCare.

lift weights

To gain weight, you must lift weights as they help build your muscles and tone your body. You can go to the gym and do strength training at least two to three days a week and you will see a difference in no time. Make sure you do this under the supervision of a qualified trainer, as lifting heavy weights can be dangerous for you, or your muscles can tear.

Result

Gaining weight is difficult but not impossible. You just need to keep your spirits up and stick to the right plan. You will be at your goal weight one day. Many people start working on it and abandon the plan in the middle. do not do it. Finish what you start. If you are struggling with weight gain, you can also consult the best nutritionist in Pakistan through Instacare.