How to gain weight

What is Underweight Mean and how to gain weight?

Underweight is when a body mass is below 18.5 on BMI scale. If BMI is 18.5 to 25, it falls within the normal range. If your BMI is 25.0 to 30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range on the BMI scale. Some people are very skinny but still, they are healthy. Being underweight according to this BMI scale does not mean that you have a health problem.

Steps to gain weight: 

Eat Protein rich food.

Eat More Calories Than Your Body Burns.

Drink a lot of water.

Here are some foods that are best for gaining weight:

Nuts: walnuts, pistachios, peanuts, almonds, and coconuts, macadamia nuts etc.

Dried fruit: Pears, Raisins, apricots dates, prunes, figs, peaches, apples.

High-fat dairy: Whole egg, Whole milk, full-fat yogurt, cheese.

Fats and oils: Avocado oil, Extra virgin olive oil.

Meat: Chicken, beef, mutton, pork, etc.

Tubers: Potatoes, Ginger rhizomes, sweet potatoes, and yams Shallot bulbs, Taro corms. 

Dark chocolate, peanut butter, avocados, coconut.

Lift Heavy Weights and Improve Your Strength and gain weight:

To check that calories go to your muscles instead of your fat cells, it’s important to lift heavy weights.

Go to a gym and you have to lift 4 to 6 times per week. Lift heavy and try to increase the volume weights over time.

If you’re completely out of shape or new to the gym. Then you have to hire a personal trainer to help you get healthy and fit.

If you have skeletal problems or have a medical problem, then you would like to consult a doctor.

Cardio is also necessary. But you have to focus on weights to gain weight. 

It's okay to do some cardio to improve fitness and health. But do not do so much that you end up burning all calories you’re eating.

Tips to gain weight

Do not drink water before meals. It can fill your stomach and make it difficult to get enough calories.

Eat more often Whenever you can, squeeze in more food or breakfast before bed. 

Drink milk. Drinking a whole milk to extinguish thirst is an easy way to go to high-quality proteins and calories. 

Try mass gainer shakes. If you’re struggling then you can try mass gainer shakes. These are very rich in carbohydrates, protein, and calories. 

Use large plates If you are trying to get more calories then definitely use large plates. it will help you eat more and gain weight. 

Add cream to your tea. This is an easy way to add more calories. 

Take Creatine Supplement. Creatinine monohydrate can help you gain some pounds in the weight of the muscles. 

Get sleep. Sleeping is very important for muscle growth. 

Eat Your Protein First and Vegetables in the end. If you have a mixture of food on your plate, then eat first calorie-rich food. Eat vegetables in the end. 

Quit smoke. Smoking is bad for health. Smokers tend to weigh less. And sometimes quitting smoking leads to weight gain. 

Losing weight can be difficult, and Consistency is the key to long-term success.

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