Being underweight is a very serious issue which can result to illnesses. While some people are trying to lose weight, others are trying to gain weight. People who are underweight are not getting enough calories to fuel their body. Underweight is also known as malnutrition, if not treated by eating healthy, you may be at risk of having low immune system, anemia, delay in growth and development, fragile bones, infections and fertility problems etc. For a healthy weight gain, follow these tips.
1. Eat Often
Eat in a smaller portion but frequently. Don’t force yourself eating two or three large meals rather five to six small servings. Consume healthy foods such as potatoes, red meat, salmon and oily fish, avocados, healthy cereals, fruits and vegetables, nuts, etc. You can also consider healthy snacks that are rich in protein and healthy carbohydrates. Eating healthy is a pathway to gaining healthy weight.
2. Consume More Calories Than You Burn
Eating junk foods may result to weight gain but will not satisfy the nutrition your body needs. Increase your calorie intake by adding nuts, whole grain, cheese, yoghurts and eggs. Go for healthy calorie foods that are not full of excess sugar and fats. If you want to gain weight fast, consume about 300 calories more than your body burns. Adding more calories to your diet may not be easy as it makes you feel full faster but in small portions and consistency is the key.
3. Get Quality Sleep
Sleep is important for muscle growth. Poor sleep decreases your resting metabolic rate and contribute to muscle loss. Poor sleep alters the way your body responds to food, when your body doesn’t respond well to insulin, your body will have problem in processing fats from bloodstream. Sleep deprivation can affect your appearance and contribute to long term health problems such as constant weakness, depression, high blood pressure, heart attack, that is making you not to be healthy.4. Drink Plenty Milk
Milk is a good source of protein, calcium, vitamins, minerals and fats. Drinking one to two glasses of milk everyday can make you gain weight. You can also use milk to make protein shakes. Protein shakes are high in protein, carbohydrates and calories, shakes provides essential amino acids that work to build your muscles. Drink milk to quench thirst or try making your protein shakes, it not only good for weight gain but it also serves as an appetizer.
5. Say No To Smoking
Smoking affects your body weight by increasing the metabolic rate, reducing your appetite and makes your body become calorie and nutrient deficient. It speeds up your metabolism thereby, making your body burn calorie at a faster rate. The tobacco in smoke makes you weigh 5 pounds less than people who don’t smoke. Smoking makes your body get worn out, makes you weak and cause permanent health issues.
6. Avoid Stress
Stress is a major health problem which can have negative effects on our body and mind. When you are stressed out, your body releases hormones which minimize your desire to eat and suppress your digestive system. Stress affects your gastro intestinal system which can lead to decreased appetite, constipation, abdominal pain, heartburn, nausea and vomiting, gas, which may affect your eating habit and lead to weight loss.
7. Avoid Drinking Water Before Meal
Drinking water before meal may help you feel full and sometimes, can interfere in your digestion by diluting the gastric fluids that helps in digestion of foods and converting food into energy. Drinking water is essential for the body to help you stay hydrated but when you drink water immediately before meal, it can make you eat less which may lead to weight loss ,remember, you are trying to gain weight. You can only drink water at least 30 minutes before meal, in this way it won’t affect your serving’s portion.
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