How To Gain Weight Fast And Safely

What is Weight Gain and Why is it Important?

Weight gain is categorically defined as an increase in body weight, contributing to an increase in muscle mass, fat deposits or accumulation of excess body fluids. In today’s day and age, wherein everyone is jumping on this weight loss bandwagon, shall how to gain weight be an addressed question?

According to a study, underweight people are associated with the risk of early death, with men being at an increased risk of 140% as compared to 100% in women, while obese people were at a risk of 50%.

Another study found that being underweight also increases the risk of infertility, causes osteoporosis, fractures and infections.

Underweight people are also associated with the risk of age-related muscle wasting and a higher risk of dementia. Thus, it becomes very necessary for skinny people to increase the weight or underweight people to know how to gain weight.

Causes of Being Underweight:

It is essential to take into consideration the following causes and know how to gain weight:

• Thyroid: Hyperthyroidism caused by an overactive thyroid, boosts metabolism and leads to drastic unhealthy weight loss.
• Eating Disorder: Serious mental disorders like anorexia nervosa can cause extreme weight loss.
• Infections: Malarial or parasitic infections, diarrhea, tuberculosis, etc may lead to unhealthy loss of weight.
• Diabetes: Uncontrolled type 1 diabetes
• Cancer: Cancer patients tend to get weaker and experience more and more weight loss.
• Genetics: Sometimes, it’s just heredity which makes a person underweight.
• Stress: These days, many individuals experience stress which may be either due to work life or personal life, irrespective of that stress is what leads to loss of sleep and appetite which eventually disrupts the metabolism, a person gets weaker and thereby experiences unhealthy weight loss.

How To Gain Weight Fast And Safely

• Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
• Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
• Try smoothies and shakes. Don’t fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
• Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
• Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
• Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
• Have an occasional treat. Even when you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
• Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.