HOW TO GAIN HEALTHY WEIGHT – A GUIDE

How to Gain Healthy Weight

Weight loss is on the lips of most people with a weight management problem. But what about weight gain for those who are underweight?

1.7% of adults in America over the age of 20 are underweight. Weighing too little leads to a weakened immune system, chronic fatigue, and fragile bones.

If you’re underweight, you’re probably considering how to gain weight in a healthy way. It’s actually very easy. Rather than consuming unhealthy foods that will result in more health issues, you need to follow a healthy diet for weight gain.

Check out this guide on how to gain healthy fat to ensure peak physical and mental wellness.

Using Your BMI as an Indication of Healthy Weight

It may be obvious that you’re underweight, but if you are unsure, you can check your body mass index (BMI). Your BMI measures your body fat using your weight, height, and age to give a healthy range. This is important not only for determining whether you’re underweight but also for setting healthy weight gain goals.

A BMI result under 18.5 is considered underweight, while a normal weight range is between 18.5 to 24.9. You can check your results using a BMI calculator and should continue to monitor your BMI as you start to gain healthy weight.

Tips for Gaining Healthy Weight

There are a few tips for gaining weight and staying healthy. You may need to experiment to see what works for you or incorporate all of these tips into your life.

Focus on Nutrients

The first thing that people tend to focus on when they’re trying to gain weight is calories. While it’s important to monitor calories to ensure that you’re consuming enough daily energy, getting the right amount of nutrients is just as important.

This means that if you’re wondering how to gain weight healthily, you should focus on nutrient-rich food rather than simply high-calorie food. Foods that are high in protein, healthy fats, and other nutrients will help you gain weight while staying healthy.

Adapt Your Eating Habits

If you’re trying to gain weight, change up your eating schedule. Underweight people tend to feel fuller faster. Therefore, rather eat five to six smaller meals a day instead of two to three regular size meals. This way, you’ll be able to consume more calories and nutrients daily.

Include High-Calorie, High-Nutrient Snack Foods

If you’re trying to gain weight, you need to ensure that every bite counts. It would be best if you didn’t snack on empty calorie food such as popcorn. Similarly, snacking on high-calorie foods packed with sugar and refined carbs will lead to unhealthy weight gain.

Choose top-quality snack foods. These include nuts, dried fruits, avocados, peanut butter, and cheese. These foods have a high-calorie content but are packed with healthy nutrients, too.

Think About Your Liquid Intake for Gaining Healthy Weight

A healthy diet for weight gain isn’t just about food. It would help if you thought about what you’re drinking and when you’re drinking. Opt for a smoothie or shake instead of sodas, coffees, and other drinks with low calories and low nutrients.

Smoothies are a fantastic way to gain weight healthily. You can add in healthy proteins, such as hemp seed, as well as plenty of fruits and vegetables.

Try to avoid drinking fluids before mealtimes. Often, filling up on liquid kills your appetite. You want to retain as much of an appetite as possible if you’re underweight.

Incorporate Exercise Into Your Plan

It may seem counterintuitive to exercise when you’re trying to gain weight. However, certain types of exercise help you to gain weight by building muscle. This is a great way to gain a healthy weight, improve physical fitness and get your appetite going!

What to Eat to Gain Healthy Weight

Sometimes gaining weight is as simple as adding certain foods to your diet. You may read through this list and realize that your daily diet lacks a lot of healthy, high-calorie food.

Here are 5 of the top foods to incorporate into your diet to gain weight.

Milk

A combination of fat, carbohydrates, proteins, and essential nutrients, milk is fantastic for weight gain. It’s easy to incorporate into food, too. You can drink it straight, add it to smoothies or eat it with cereal. Try getting in at least one glass of milk per day.

Rice

A versatile, affordable, and simple food to help you gain weight. Rice is calorie-dense and a quality source of carbohydrates. It’s simple to include as a dinner or lunch addition.

Protein Shake

This is a staple for fitness aficionados and bodybuilders. Whether you choose a homemade protein smoothie or premade protein shake, it’s effective in helping to gain weight.

Red Meat

Healthy weight gain includes building muscle, and red meat is a great food for assisting that. However, to remain healthy, you should limit your intake of red meat. Additionally, stick to lean cuts of meat to avoid unhealthy fats.

Nuts and Nut Butter

Nuts not only make a fantastic snack, but you can add them to many meals. The same goes for nut butter which you can stir into oats, spread on wholegrain bread, and more! Always stick to natural nut butter that doesn’t have additives.

Beginning Your Healthy Weight Gain Journey

It’s important to consider all aspects of your health when you’re trying to gain weight. Yes, you could consume plenty of unhealthy, fatty, and sugary foods to help you pack on some pounds. But what will the long-term consequences be? To gain healthy weight, you need to monitor your BMI, think about nutrients, and switch up your diet.

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