Top 6 Effective Strategies that Help to Gain Weight in No Time

Genes play a critical role in determining an individual physique. But other factors e.g. poor diet, medical illness, and some mental conditions also account for a person being skinny.

Being underweight does not mean that you are physically unfit. However, this condition can become a cause of stress and depression for many people. A person is said to be malnourished if their BMI is under 18.5kg/m2.

So, if you are tired of hearing comments on your body type and want to put some flesh on, then the mentioned ways can help you.

1. Focus on Calories Surplus:

Calorie surplus means consuming more calories than your body burns and needs for everyday life. It can be different depending on a person’s lifestyle, BMI, gender, and age. For example, an individual with a hectic life needs more energy than someone who always stays home.

On average, you should add 400 to 500 extra calories to your daily diet. Our body converts these extra calories to fat, leading to weight gain.

Some calorie-rich foods are:

1. Potato chips

2. Meat

3. Refined grains

4. Sweet desserts

2. Add Proteins to Your Diet:

If you want to gain weight, then you can’t deny the importance of proteins in your diet. Proteins play a significant role in our body. They are distributed throughout the whole body. They help to build and repair our muscle cells. Thus, this causes an increase in muscle mass.

Typically, 1 gram of protein provides 4 calories of energy to our body. The main sources of protein are Meat, Dairy, products, Grains, Beans, etc.

But you should keep in mind that consuming too much protein can make you feel full, so try to set a limit.

3. Don’t Skip Carbohydrates:

The main nutrient that is responsible for providing us with energy is carbohydrates also called carbs. This energy helps us to remain active throughout the whole day. The more you keep your body doing work the more food you will eat.

Here is a list of foods rich in carbs: Bread, Pasta, Bean, Rice, Potatoes, etc. Plus point is that carbohydrates also prevent ketosis.

4. Eating Small and Frequent Meals:

If you are skinny you can become full earlier and easily because of your small stomach. That’s the reason that you should focus on eating more periodic energy-dense meals.

You can also eat dry fruits between your meals. Here is a list of some healthy dry fruits: Dates, Peanuts, Walnuts, Almonds, etc. Try keeping a handful of these dried fruits in your pocket.

5. Colors Bring Life:

You might be thinking how can colors bring life?

Let me explain:

When you see different colors, your brain starts to release dopamine ( feel-good hormone ). It triggers appetite and the result is that a person starts to crave food. So by making your plate colorful, you might be able to hit the jackpot.

6. Consult a Dietitian :

A doctor can understand your problem more easily and craft a diet plan for you and you can just follow it.

Conclusion:

Gaining weight can be nerve-wracking but if you want to achieve your goal you have to remain persistent.

Hard work is the key to success.

Try to train your body to intake more calories and nutrient-rich foods. In the end, be mindful of what you are feeding to your body, and don’t go overboard. Let us know your thoughts on how hard it is to gain weight below in the comments box.