Being underweight increases the risk of premature death by 140% for men and 100% for women. But sometimes it can be even harder to gain weight than to lose it.
We found 7 tips for you on how to gain weight in a healthy way.
7. Check Your Body Mass Index
Scientists believe that being excessively thin means having a deficit in body weight. This corresponds to a body mass index (BMI) below 18.5. To count it, square your height in meters and divide your weight in kilograms by that number.
In the case of low mass, the BMI is more indicative. It doesn’t matter if it’s the weight of fat or muscle. If your body mass index is less than 18.5, you must gain weight.
6. Eat More
To complete. Add more cheese, sauces, and spices to your plate and high-fat dairy products to your coffee, soup, or dessert.
If you want to eat another serving of pasta, white bread, nuts, potatoes, peanut butter, dried fruit, eat it. To a good time.
Going in calorie surplus means eating more calories than you burn.
5. Sleep Well
Quality sleep is very important for body weight and muscle growth. Try to go to bed before midnight and get at least 8 hours of sleep.
Sleep has an anabolic effect because, while we sleep, hormones (adrenaline, dopamine, serotonin, melatonin) are released with greater intensity.
4. Use Bigger Plates
A human brain is a complex object. And sometimes we can trick you into achieving your goals. Have you ever heard that to lose weight you need to eat from small plates?
In the case of weight gain, the situation is the opposite. The bigger the plate, the less food it looks like.
3. Improve Your Strength
Physical fitness is an important factor for proper mass gain. Excess calories allow you to gain weight.
The only question is where you want to see those pounds: as belly fat or as muscle. Focus on power sports, not cardio.
Do not exercise more than 3 times a week, as the muscles grow during rest.
2. Choose The Right Protein
Protein is the most important nutrient for weight gain. These products are record holders for protein content:
- Chicken
- Veal
- Pork
- Beef liver
- Chicken liver
- Eggs
- Salmon
- Tuna
- Squid
- Crab
- Shrimp
- Milk
- Cheese
- Cottage cheese
- Peas
- Chickpeas
- Beans
- Lentils
- Hazelnuts
- Almonds
- Walnuts
1. Keep Calm
If you worry too much, your nervous system reacts to a racing heartbeat. The effect is the same as during cardiovascular exercises.
Learn to manage life more easily. Try yoga, breathing exercises, and meditation.
All of this will help you balance your nervous system and gain weight.
How do you prefer to gain weight? Share with us in the comments!
