By According to a survey, around 1.9 billion people in the world are underweight. This is a huge number considering the fact that being underweight can be just as bad as being overweight or obese.Â
The most common reasons for not being able to gain weight are high stress levels, unhealthy and irregular eating habits, lack of physical activities, poor food selection and genetics.Â
Let us now look at some easy and effective ways to gain a healthy weight gain
- Eat More Frequently
When you are underweight, you feel your stomach is full even you eat a small amount of food. This causes you to feel hungry more often. To overcome this, eat at least 5 to 6 smaller meals during the day rather than 2 or 3 larger meals.
- Consume Healthy Fats
The best and easy way to include healthy fats in your diet is by eating egg yolks, red meat with coconut oil, animal fats. Also include fruits like Banana and Chikoo to your daily diet.
- Choose Nutrient-Rich Foods
For an overall healthy diet, choose whole-grain breads, cereals, fresh fruits and vegetables, healthy dairy products, lean protein sources, nuts, seeds and legumes. Do not consume unnecessary foods like chocolate bars, canned juices and processed fats to gain weight faster.
- Exercise Regularly
Aim for at least 60 minutes of daily physical activity for faster and healthier weight gain. Especially strength training will help you to gain weight by building up lean muscle mass. Include daily exercises like squats, deadlifts, pull-ups, dips, push-ups and presses.
- Take Prescribed Dietary Supplements
Dietary supplements include powders, tablets and capsules. They consist of multivitamins, meal replacement bars, protein powders etc. But keep in mind that consumption of any of these supplements should be done only after consulting your doctor or nutritionist.
By following these easy and effective tips, you can gain healthy weight. Your end goal should be to gain healthy weight wherein your body is toned up at the right places.
With FitsApp, hire a dedicated Personal trainer at your Home who will guide you in your weight gain journey safely and efficiently. They will guide you with workouts and diet as well.
