It is true that the health organizations all over the world are emphasizing on losing weight to live a healthy life, but there is a sizeable portion of world’s population that needs to put on some weight in order to be healthy. Being overweight is alarming, but being underweight is also not healthy. Skinny people are at an increased risk of diminished immunity, weakness and osteoporosis.
In case of young adults, they might become sluggish and feel lethargic, while the elderly would become frail and more prone to injury. Therefore, maintaining a healthy and balanced body weight is very important to stay in the pink of health and look good too.It is possible to gain weight quickly with the help of some dietary adjustments and lifestyle modifications. Making some significant changes in your daily habits can help you achieve a decent body weight in no time.
Top 7 Tips To Gain Weight Fast
Increase Your Calorie Count
In order to gain weight, you must start increasing your calorie intake. Our personal calorie requirements are different. Calories supply daily sources of energy to the body to ensure that you can perform your daily activities well.
You can consume more calories to gain weight. Instead of 1200 to 1500 calories, which is an ideal intake for a healthy person, you should consume at least 2500 calories, if you fall into the skinny category.
You must have a balanced diet, which means you should provide enough proteins, fiber, minerals, vitamins, calcium and carbohydrates to your body. It is very important to get adequate nutrition otherwise your body will fail to gain weight.
Increase your protein intake by including natural sources of protein in your diet. Proteins contain amino acids, which are needed by the body for construction as well as repair of vital muscle fibers.
Proteins can help in building muscles to make your body stronger. Include foods like fish, lean meat, beans, pasta, seeds, nuts, lentils, cheese, eggs, milk and yogurt in your meals.
Plan Your Meals
Eating will not help you in gaining weight; you must learn how to plan your meals properly so that your body is never deprived or hungry. Give no way to cravings – and the only way to do so is to have 5 to 6 small meals. It will keep you full and help you to gain weight, in an appropriate time frame.
Exercise is not only important for losing weight, but for gaining too. You must prepare a daily exercise routine that includes resistance training, aerobic exercises and free hand. Start practicing today and you will gradually develop muscles as well.
Increase Your Portion Size
Portion size is very important for gaining weight. To gain weight, you must have large portion sizes of a meal in order to supply all the sufficient nutrition to the body. Do not hesitate. Make small and concrete changes to see positive results.
Your body needs lots of water to stay hydrated. Water is also important to control the basic functions of the body, such as eliminating toxins and maintaining a healthy flora. It improves digestion too.