With all the fuss about obesity around the globe, the skinny underweight minority gets overlooked sometimes. Unfortunately, they too suffer as badly as the obese as being underweight can turn out to be a real pain in your hind parts, at a later age.
The lack of awareness about low body weight could be the reason why people are not so vigilant about such a serious problem. Thankfully, there exists enough information and remedial measures to help those who have an extra lean body.
The right information can bring about a world of difference in the lives of average skinny individuals.
What constitutes being underweight?
Ideally a Body Mass Index (BMI) of below 18.5 would constitute you being underweight. Since this scale takes into account only the height and weight, there is a small possibility that it would ignore those people with higher muscle mass or those who are naturally skinny but healthy.
But, all in all a BMI scale gives a pretty accurate account of who is underweight and who is not.
What are the risks involved?
There are several problems that can arise due to low body weight. Being underweight is linked with 140% higher risk of early death in men and 100% in women. So males need to be a bit careful than women out there.
Moreover, it can impair the immunity, and increase the risk of infections in the body, cause fertility problems or result in weak or brittle bones.
There is however data to suggest that women are often more underweight than men, so it is not that all the risks imply for a single gender only.
How to Gain Weight Fast
There is no cause for worry neither a reason to listen to the naysayers (the biggest one being your procrastinating brain) as you are in complete control over your body weight.
If you feel it is all genetic and you have a fast metabolism so whatever you do will have no effect, just know that it is your brain trying its best to stick to the comfort zone. The day you become committed to gain weight, there is not a single strand of DNA that will stand in your way.
Keep a few things in mind and be honest to yourself in following a routine and its possible to gain as much as 10 pounds in one month. So what does it take to gain 10 pounds so fast?
Juke up the Diet
The first basic principle of gaining weight, regardless your body type is to eat more.
It is possible you are one of those who do not gain weight by any means. Now since you are desperate to try anything, the simple way to gain weight is to tip the scales towards calorie consumption.
This means, that the amount of calories you consume should be greater than the amount of calories your body requires to burn and form energy.
This might be easier said than done as an appetite is not something you can increase overnight. However, there are ways to counter it. What needs to be done is with every meal try to increase your diet by taking one extra bite or one extra helping each meal for a week.
Eating a small nutrient packed meal is every 2-3 hours is must. If you wish to gain weight, you have to insert this into your schedule.
Eating food made up of a rich blend of spices or sauces and condiments will help you eat more and boost digestion. It adds a variation in the monotonous diet regime and helps increasing the appetite. Try and eat more energy dense food, that are small in serving but large in nutrition like nuts and other dried fruits.
Now that you have understood the importance of eating large helpings of food, what is essential to remember along with that is to eat healthy.
Bulking does not mean eating two big Macs instead of one. It is just an invitation to heart disease. That said, also keep in mind one thing, if you eat more calories than required you will definitely gain fat. All those trying to gain weight, always gain fat too.
However, if you eat healthy you can cut down on the amount of fat you gain, but some fat will be there nonetheless.
What you need to eat in order to maximize your weight gaining potential.
The essential part of your diet that will help in building muscle mass is protein. It will turn those extra calories into muscles. Although, ting protein may tend to make you full easily, so do not overdo it or it’ll kill your appetite.
You should take at least 1 gm of protein for each pound you weigh. For example, if you weigh 140 pounds, take in at least 140 gm of protein.
Lean meat, fish, eggs, legumes, dairy and soy are some of the widely known sources of protein.
Yes, they are essential to gaining weight as they will be the primary source of energy for your body. Carbs with low Glycemic Index (GI) are suitable for sustained bout of energy, while carbs with high GI are suitable post workout.
Just remember that what you need is good carbs and there are plenty of them out there -whole wheat bread, quinoa, oatmeal, vegetables, lentils, beans, fruit, potatoes, brown rice, etc.
Like carbs, fats too are your friend, if you know which ones are good company. The good fats include unsaturated, monounsaturated, and polyunsaturated fats while the ones to avoid are saturated and trans fats.
Olive oil, peanut oil, canola oil, avocados, sesame seeds and most nuts are rich in healthy fats.
As apparent from the above point, whatever you eat to gain weight, you will gain body fat too. This is why just eating more cannot truly account for weight gain and muscle building exercise is necessary to complement the diet.
When you engage in muscle building exercises, it invigorates your muscles to grow and that is where the nutrition comes into play. The extra nutrition in your diet will fuel that muscle growth that is a result of weight training, while you burn that extra fat in the process.
There is an excuse for everything if you wish to make one. So saying, you cannot find time to go to a gym or afford a good one isn’t going to make the case for you. The best thing about this workout regime is it can be easily followed at your own home.
Squats, push ups, pull ups, chin ups and lunges practically do not require anything and you can start with them easily. Remember not to make your body complacent, so change the routine every odd day. Take some rest from the workout session at least one day in a week.
Without sufficient rest your body will not get the time to repair itself and grow new muscles that you so dearly need.
Sleeping less than 7 hours a day will not, definitely help you gain weight, on the contrary you may gain fat instead of muscle. So make sure to get your 7-8 hours nap everyday so your body can build some muscles.
One strategy that is often mentioned is taking a power nap of less than 1 hour after an afternoon meal. In that time, devoid of any work your body will have excess calories that will go into building your muscles.
Quick Weight Gain Recipes You Should Know
Now if you are wondering what you can have after a quick gym workout or confused about what to eat to get beef up, here are some weight gain recipes.
Banana-Oats Protein Shake
FabHow Recipe says to Add two bananas peeled and cut into a blender, add 1 cup whole milk, 2 large spoons of oats and 1 tablespoon of honey. Now blend them on high and enjoy your healthy post workout shake. Add a bit of water to get the consistency that you want.
Complete recipe with step by step instructions and images here
Your go to remedy for weight gain that is the best thing for your body as well as the taste buds. Just put the mango pulp of 1 mango in a blender, add 1 cup whole milk. Blend them thoroughly and you have a tasty shake ready.
You can eat a homemade protein bar. It involves adding ½ cup of coconut milk, 2 tablespoon vanilla/ chocolate flavoured protein powder, ½ cup peanut butter in a bowl and whisking them thoroughly.
Later add 2 cups of quick oats and ½ cup honey. Mix the contents evenly and pack it up in a container using a flat ended spatula. Use a knife to cut it into pieces and this is your homemade granola bar.
Complete recipe here
Soaked Raisins and Figs
Soak some raisins and figs overnight and eat them the next day, not only they will help you gain weight they also act as laxative and aid in keeping your stomach clean.