Lots of people struggle to lose weight, but gaining weight can also be a challenge and tricky. The key to gaining weight fast is eating more and healthy every day and sticking to a workout routine. By being the persistent focus and committed, you can achieve your Gain Weight Fast goals and improve your self-confidence.
What Does underweight Really Mean?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. Conversely, over 25 is considered overweight and over 30 is considered obese. Use this calculatorTrusted Source to see where you fit on the BMI scale (opens in a new tab). However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account. Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem. Being underweight is about 2–3 times more common among girls and women, compared to men. In the US, 1% of men and 2.4% of women 20 years and older are underweight To Gaint Weight Fast you have to know your BMI.
Things Can Cause Someone to Become Underweight.
There are several medical conditions that can cause unhealthy weight loss, including:
- Eating disorders: This includes anorexia nervosa, a serious mental disorder.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
- Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it (10Trusted Source).
- Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
- Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
- Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.
If you’re underweight, you may want to see a doctor to rule out any serious medical conditions. This is particularly important if you have recently started losing large amounts of weight without even trying. You have to know your cause of underweight before you are going to start your weight gain fast path.
How to Gaint Weight the Healthy Way.
Eat more than three meals a day.
If you naturally have a really fast metabolism, eating three meals a day, no matter what’s in them, isn’t going to help you bulk up. Your body burns calories fast, so you need to feed it more than it can use up right away. That means eating not just when you’re hungry, but throughout the day. Aim to eat five meals a day to gain weight. (Don’t wait until your stomach starts to growl to eat. Plan out five meals so you never have time to get hungry. Eating this much can take a lot of effort since you need to stock up on enough food to feed yourself more often. Pack calorie-rich snacks you can eat on the go, like bananas and peanut butter or dense granola bars.)
Here are some energy-dense foods that are perfect for gaining weight:
- Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
- Dried fruit: Raisins, dates, prunes, and others.
- High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
- Fats and oils: Extra virgin olive oil and avocado oil.
- Grains: Whole grains like oats and brown rice.
- Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
- Tubers: Potatoes, sweet potatoes, and yams.
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full. It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods. Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas. If you need more suggestions, consider reading this article on 18 healthy foods to gain weight fast.
Make sure you drink plenty of water. Water will help your body process the extra protein and calories you’re taking in. Drink several glasses with every meal to avoid getting dehydrated. Since you’ll be exercising more to gain mass, aim to drink 10 glasses of water every day.
- You can also drink unsweetened tea, 4 to 8 ounces of fruit juice, flavored water, and other healthy beverages.
- Avoid drinking Gatorade and other sports drinks in excessive amounts, since they contain a lot of sugar.
life Heavy Weight and Improve Your Strength.
To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started. You may also want to consult with a doctor if you have skeletal problems or any medical issue. It’s probably best to take it easy on the cardio for now — focus mostly on the weights. Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating. Lifting heavy can help you gain weight fast.
Focus on weight training.
Bodybuilders know that the way to get bigger is through weight training. It’s a form of exercise designed to make muscles larger and stronger. You can practice weight training at a gym or get the equipment you need to do it at home. Since this is an integral part of gaining weight, make plans to do it several times a week.
- If you don’t want to pay to join a gym, see if you can obtain a barbell and a set of weights so you can work out at home.
- You can also try resistance exercises, which work your muscles without using weights. Push-ups are an easy way to get started right away. You can also install a pull-up bar in a doorway so you can work out your arms and chest.
Knowing What to Avoid.
Don’t get stuck in a rut. Your body has the ability to adapt quickly, so if you don’t alter your exercise routine occasionally, you will hit a plateau. Once a week, change up your routine. You can increase or decrease the number of reps or sets, or simply change the order in which you normally do your routines.
Limit cardio sessions. When you run, bike, swim and do other cardio exercises, you’re using up energy that could be instead funneled toward muscle growth. Limit your cardio to 20 to 30 minutes daily when you’re trying to gain weight. You can also choose lower-intensity exercises like walking, hiking or short bike rides in flat areas.
Move around instead of being sedentary. There’s another method for gaining weight fast: eating whatever you want and moving as little as possible. However, gaining weight this way isn’t likely to give you the appearance you want, and it will make your body weaker instead of stronger. Putting in the hard work to gain weight by building muscle will result in improved health and a built appearance.
Don’t ignore signs you’re gaining too fast or training too hard. In your eagerness to gain weight as soon as possible, you might be putting a lot of stress on your body. You shouldn’t feel exhausted and sore all the time. In fact, your improved diet and workout routine should help you feel more virile than ever before. If your body seems to be telling you that something’s wrong, listen to it.
- Consider hiring a personal trainer. Within a few sessions, you’ll have a great idea of scheduling, form, intensity, and duration of workouts and excellent insight into tweaking your diet.
- Ask your physician before taking any supplements, and see a doctor right away if you experience an injury during a workout.
10 More Tips to Gain Weight.
Combining a high-calorie intake with heavy strength training are the two most important factors. That being said, there are several other strategies to gain weight even faster. Here are 10 more tips to gain weight:
- Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
- Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs, and calories.
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
- Add cream to your coffee. This is a simple way to add more calories.
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
- Get quality sleep. Sleeping properly is very important for muscle growth.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
- Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
Gaining Weight Can Be Difficult and Consistency Is The Key to Long Term Success.
It can be very difficult for some people to gain weight. That’s because your body has a certain setpoint of weight where it feels comfortable. Whether you try to go under your setpoint (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate. When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin. So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed. At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.