There are several theories floating around about naturally thin people and their body. Some attribute it to their genes and a strong metabolism, which does play a significant role in the process.
It is important to remember that skinny does not necessarily equate to being fit. Being underweight is also considered a sign of being unhealthy, with eating disorders on the rise, especially amongst men.
A good way to determine how healthy you are is by taking a look at your body mass index. Body mass index (BMI) is a unit that measures body mass depending on the weight and height of an individual.
This can be calculated for individuals falling in the age group of 18-65 years and it is different for men and women.
A person’s BMI is categorised in three ways; over-weight, under-weight and normal.
A BMI score between 20-25 is considered as healthy, below 20 is underweight and a BMI above 20 is considered to be overweight.
If your BMI deems you as underweight, it’s important that you gain some weight, but by taking a healthy approach.
Here we have listed some healthy ways by which you can gain some weight:
Start A Food Diary
Keep a proper track of what you eat and when, for a period of 14 days. By tracking your eating habits, it becomes possible for you to analyse your calorie consumption.
Based on this analysis, you can prepare a diet chart, which will help you devise a diet rich in the correct amounts of protein and fat.
Increase Calorie Consumption:
Initially, you can start consuming an additional 200 calories per day and you can adjust the intake based on how your body reacts to it. For instance, some individual bodies cannot sustain so many calories in a day. In such cases, you have to gradually increase your calorie consumption. You’re essentially retraining your body to eat how it should be.
You can also calculate your Basal Metabolic Rate (BMR), which helps you to calculate how many calories your body can actually take on a particular day. This can further help you to monitor and regulate your food intake.
There are people who believe that it is not what you eat that matters, but the number of times you eat that is important. This age-old myth doesn’t quite deserve the merit its garnered over the years.
Lets say that your diet plan consists of burgers, chips, fries or pizza’s all day long… One thing that can be guaranteed is that it’s going to do more harm than good in your pursuit of gaining weight healthily.
A right combination of whole-wheat, fruits, vegetables, lean proteins and nuts are all you need for a healthy diet.
Do Not Ignore Quality:
Quality and quantity are both equally important when setting a diet plan. Eating healthily but at irregular intervals will not be effective. Consuming healthy food every two hours can help you gain weight naturally.
If you intend to gain weight, skipping a meal is going to do you no favours. Initially, you may feel full by eating at regular intervals but gradually your body becomes immune to your new eating habit.
In order to make the process easier for your stomach, spread calorie consumption throughout the day via different meals.
Pick Smart Snacks
It is wise to opt for smart snacks so that you do not feel stuffed or bloated the entire day. Choose snacks that are easily digestible. Heavy snacks can lead to you missing out on an important lunch or dinner, which as we’ve already pointed out, is an absolute no-no.
Nuts, dried fruits, yogurt, cheese and granola bars are all examples of healthy snacks that you can include in your diet. Being prepared and taking snacks with you to work will ensure you aren’t tempted to eat the wrong things when you are hungry.
One of the best ways to gain healthy weight is by hitting the gym. Regular exercise can help you build muscle and it will also help you feel better generally. You’ll have bundles of energy and feel less lethargic.
This indirectly increases your consumption potential. To ensure that you follow a proper routine, you can hire a personal trainer who can guide you along your journey to make sure you are doing everything you can to get the new body you desire.
This way you can gain weight at a comparatively better rate and lead a healthy lifestyle.
Drink! Drink! And Then Drink Some More!
Look to include healthy juices, smoothies and shakes into your daily diet. It is better to consume as much fluid as possible.
Drink fluids between every meal to ensure that there is a constant flow of calories. This way, you can steer clear of unhealthy and addictive beverages.
Eat Before You Sleep – Yes, Really!
We have all been victim to an occasional midnight craving. This is especially true if you have had a light dinner.
To avoid this, simply aim to eat before you sleep. Munching on some nutrient rich food before you sleep can help prevent those midnight cravings.
Lastly, it is important to eat healthy and at the right time in order to be able to gain weight consistently. A healthy lifestyle boosts your mood and makes it easier for you to maintain body weight moving forward.