Easy ways to gain weight and get fat

Easy ways to gain weight and get fat

There are many people who are underweight and are troubled because of their body shape. And it is true that like obese people, there are still chances of diseases for them. In fact, the effort required to lose weight is the same dedication and effort needed to gain weight. While obesity and overweight are a big problem, low weight and thin body also cannot show attractive personality.

What is the meaning of being under weight? (What is under-weight meaning?)

Being underweight means that your BMI is less than 18.5, which means that it is less than the BMI required to keep your body healthy. For example, a BMI of more than 25 is overweight, while a condition of more than 30 is called obesity. Although some people look very thin and underweight, they live a healthy life because of their controlled BMI.

Reasons of being under-weight

eating disorder-

It also includes anorexia nervosa, which is a serious mental disorder.

Thyroid related problems-

The thyroid gland controls the body's immune system. When you have an overactive thyroid, your metabolism increases and you start losing weight.

Celiac Disease-

The most dangerous stage of gluten intolerance is the disease, about which most of the patients are not aware

Diabetes –

Uncontrolled type 1 diabetes also leads to weight loss

Even if you get cancer or tumor, the body burns a lot of calories and loses weight. If you are underweight, you should definitely see a doctor.

However, it is not necessary that someone is underweight because of these diseases. It is possible that there is a genetic reason for low weight or the lifestyle of the person is such that the weight does not increase. Following are the ways to increase weight for such people.

Side-effects of being under weight

According to a research, if men are underweight, the possibility of early death increases by 140%, while it increases to 100% in women, in this research only 50% of early death due to obesity has been measured.

This means that being underweight is much worse for health than being overweight. Another research has shown that men die earlier than women due to being underweight.

Being underweight also has an adverse effect on the immune system, due to which the possibility of infection increases, osteoporosis and fractures can also occur. People who lose too much weight are more likely to develop diseases such as sarcopenia (age-related muscle wasting) and dementia.

How to gain weight fast

It is not the case that you gain weight by eating more than just 4 days because everyone's body's digestive system is balanced at one level. In such a case, if there is even a radical change in food and drink, the opposite effect on the body starts to appear. Now if someone suddenly starts eating more food, it is not at all necessary that within a short period of time the deposition of fat will start. In fact, building new muscles, storing fat and also having stamina without fatigue is a long process. At least 7 days are required for this. Although a big change is not seen even in 7 days, but still people can lose 5 to 8 kilos in 7 days by changing their diet.

For gaining weight start nutritional diet

In order to gain weight, it is not necessary that you have to eat only foods containing high trans fat. You can also eat high-calorie foods such as nuts, peanut butter, starchy vegetables, low-fat dairy products, eggs, beans and whole-grains.

If you are gaining weight, it does not mean that you should start eating anything and anytime, in order to gain weight, a person should stay away from things like burgers, cheese cakes, potato fries, onion rings, candies. Because eating all of these along with nutritious food taken in the process of weight gain can damage your digestive system.

Use Calorie Calculator

The best way to gain weight is to eat as many calories as possible. And try as much as possible so that the amount of calories taken in is more than the calories taken out. You can also use the calorie calculator for this.

If you want to gain weight slowly, then according to this calculator you should burn 300 to 500 calories every day. An estimate is made from the calorie meter. It is not always needed, but in the early days, it can help you get the right direction.

More Protein in Diet

Protein is the most important nutrient for weight gain. Muscles are made of protein, and without it, extra body fat turns into calories.

Research shows that when taking high protein, many extra calories are converted into muscle. However, by taking more protein than needed, appetite decreases, due to which the body does not get more calories.

Aim for 7 to 1 gram of protein per pound of your body weight, meaning 1.5 to 2.2 grams of protein per kilogram. If your calorie intake is high then you can take more than that.

High protein foods include meats, fish, eggs and many other dairy products, legumes, nuts and other items.

Change the schedule and food habits

Eat food at least 3 times a day. And eat food containing carbohydrates and fat as much as possible.

If you add more spices, sauces, etc. to your food, you will eat more food. If sugar is not a problem, sweet food can also help you gain weight. Take energy-rich foods like almonds, walnuts, nuts, etc. Dry fruits, high fat dairy, grains, potatoes, dark chocolate, avocado, peanut butter, coconut milk are also weight gainers.

If you eat too many vegetables, there will be no room for energy-rich food, so fruits like bananas, mangoes and grapes, which do not need to be chewed much.

Stop drinking water a little before eating, because drinking water before eating makes the stomach feel full, so that sufficient amount of food is not taken and because of this, there is a problem in taking the necessary calories.

Eat as much as possible before going to sleep. Start drinking milk for high quality protein and calories. Weight gainer snacks like chips.

Take food in a big plate, this will help you to eat more food. Start mixing cream in coffee, it will give you more calories.

Sleep well for muscle growth. Eat protein-rich food first and eat vegetables last. Smoking and alcohol cause weight loss, quit both.

How to gain weight for men

Eat more than 3 times a day, if your natural metabolism is very good then even 3 times will not help you, so start eating 5 times.

Eat a lot of calories in every meal, eat a restaurant size meal every time, it contains more calories. Have 3 egg omelette, 2 breads, 1 cup of potato and 1 glass of orange juice for breakfast. In lunch, take 2 bananas and salad along with roti, vegetable rice. Baked potato and 2-4 cups of vegetables or any fruit can be taken in dinner.

Sugary sodas and large pizzas can be taken along with nutritious meals to gain weight, but this will impair your metabolism and you will start gaining fat instead of muscle. Therefore unprocessed food such as chicken, oatmeal. Cook as much food as you can, and avoid frozen or leftovers or filling food, high salt, sugary food.

Do weight training to build muscles. You can do it in the gym or you can do it by bringing the necessary equipment at home. It is important in weight gain so try to do it 2 to 3 times a week. You can also do resistance exercises, which build your muscles without lifting weights. Push-ups can also increase the muscles of the chest and arms.

Work out on different muscle groups, do equal time and exercise for your arm, back, chest, stomach and leg muscles. Make a weekly plan for this, like one day you can work on your arms and chest, one day you can work on legs, abs and the next day you can work on back and chest. You can also hire a personal trainer to do it under the guidance of an experienced person, so that you will not only get the right direction, but also reduce the chance of injury.

Muscle mass is built when you stress the muscle fibers by pushing them beyond their daily limits. This can be done by lifting weights, but doing too much can also lead to injuries that stop muscle building. . So choose the right exercise for you according to your stamina and your health with the advice of an expert.

How to gain weight for girls

Even for thin and skinny women, social life is very difficult and even if those women try, instead of gaining weight, fat starts accumulating in unwanted parts of the body, which has an adverse effect on health along with spoiling the body shape. are

Therefore, it is better to think about gaining weight only after gaining muscle weight. Therefore, make a plan and work on it, make a plan of exercise and yoga along with diet, so that fat deposition can be controlled.

Do weight training, it will turn your extra calories into muscle. Do some compound movements like body-weight squats, push-ups, rows or deadlifts. Do not do aerobic exercise like running, cycling, it can reduce your weight further.

Home remedies to gain weight

Drinking milk with a banana every morning for breakfast increases weight rapidly. If you don't have diabetes then add a teaspoon of sugar to it, but avoid it if you have a cold or cough. Have fruits or vegetables with peanut butter on bread for breakfast. Like bananas, mangoes also increase weight, if you take it with milk, you gain weight quickly.

Include things like cheese, paneer, potatoes, rice, soybeans, milk, curd in your diet, all of these increase weight quickly.

Live a stress-free life, weight loss due to stress is also very important, it also reduces the amount of anti-oxidants in the body. Therefore, weight can be controlled by yoga, exercise and nutritious diet.

Heat 1 glass of milk and add 2 spoons of Ashwagandha powder and 1 spoon of ghee in it, start taking it 2 times a day, if you do this for a month you will start gaining weight.

Chamomile has antispasmodic properties which correct digestion related problems like gas, dyspepsia and indigestion, it also increases appetite. Good results can be seen by drinking chamomile tea daily, peppermint (mint) can also be added to it.

Dandelion (also known as Dandelion or Kukraundha) roots contain potassium, iron, zinc, vitamins C, D, A and B complex. Weight can also be increased with its help. It can be used as a spice or mixed in tea.

Along with carbohydrates, figs contain polyunsaturated fat which helps in weight gain. Soak the figs every night, eat them twice the next day, after completing this month, you will see a good change in weight.

Munakka also contains essential fatty acids that increase weight, so eating about 1/4 cup of Munakka daily for a month is good for weight gain. Keeping them in water for one night and eating them is also beneficial.