How many calories should I eat to gain weight? Weight loss is one of the common problems which most of us are shouldering. Few wish to gain weight to overcome their lean body appearance.
Underweight is a significant concern as it adversely impacts the immune system of the body and other health issues.
Being underweight is as bad as obese. Some people are not clinically underweight but want to gain some muscle weight to enhance their appearance.
Losing or systematically gaining weight is only beneficial. Abrupt ways to gain weight may hurt your overall health.
How to Assess That Someone Is Underweight?
Body Mass Index (BMI) plays a vital role in determining if someone is underweight, overweight, or striking a healthy weight. If your BMI is under 18, you are considered underweight.
A BMI of 25 is considered overweight, and striking to 30 on the BMI scale reflects you are obese. The common problem a BMI scale encounters is not taking account of muscle mass.
Some people are quite skinny but are still healthy and active. Compared to men, the chances of women being underweight are higher by 2-3 times. Being thin does not necessarily mean that the person has some health concerns.
Yes, being underweight can hurt your health. A study reveals that skinny men have a 140% more risk of early death. Similar research shows that obesity puts you at a 50% more chance of premature death. Hence, being underweight is riskier and has a worse impact on your health.
The research also emphasized that underweight people are at a higher risk of dementia and more likely to get the age-related muscle wasting disease called sarcopenia.
What are the Causes of Being Underweight?
To address the solution of a problem, it is crucial to address the causes first. Some of the common reasons for being underweight are as follows:
Celiac Disease: The severe form of gluten intolerance refers to celiac disease. Most people are not aware of it.
Eating disorders: A severe mental disorder including anorexia nervosa where people are inclined to eat much less than their daily nutritional requirements
Infections: Infections like HIV/AIDS, parasites, and tuberculosis are some of the common reasons for causing someone underweight.
Thyroid problems Diabetes: An overactive thyroid (hyperthyroidism) boosts metabolism and leading to tremendous weight loss.
Cancer: Cancer tumors are responsible for huge calorie burning and often lead the patient to turn underweight.
How to Gain Weight?
How to Gain Weight? Healthily gaining weight is vital. Indulging in the right high-calorie food is essential. If you choose donuts and soda, you are likely to gain weight but also derive some negative impact on your health.
Subcutaneous fat and muscle mass are two crucial things that you need to acquire under a healthy weight gain.
Here are some of the tips for gaining weight quickly:
- A right amount of Fat and Carbs
Carbs and Fat help gain weight quickly. Choose plenty of high-fat and high-carb foods along with plenty of protein in all the 3 meals to gain weight quickly.
Avoid intermittent fasting as it leads to weight loss and makes it harder to eat enough calories to gain weight.
- Intake of more calories than you burn
The excess calorie intake deposit as fat in the body leads to weight gain. It implies that your body is not able to burn all the calories that you are eating, resulting in weight gain.
You can use a calorie calculator to determine how many calories you should consume to gain weight.
It is recommended to eat 300-500 more calories than you burn to gain weight slowly and steadily. To gain weight fast, you need to stretch the excessive calorie intake from 700 to 1000 calories.
- Choose energy-dense foods
Eat whole single-ingredient foods that are more filling, yet adding spices and flavors helps you to eat them more. Choose energy-dense foods that are high on calories to gain weight quickly.
High-fat dairy such as cream, full-fat yogurt, cheese, whole milk, nuts, meat, dried fruits, grains, and oils as well fat like avocado oil, extra virgin oil to gain weight.
- Protein-rich diet
As we know, our muscles are made up of protein; it plays a crucial role in gaining as well as losing weight. A high-protein diet helps turn the excessive calories into muscles and elevates exercise endurance.
However, protein is highly filling, too, leading to the reduction of your appetite. It may restrict you from catch-up your calorie intake goals. One gram of protein per pound of your body is recommended to increase your muscle mass. If you are on a high-calorie intake, you can choose more protein than recommended.
Eggs, fish, legumes, dairy products, nuts, etc. are some of the rich sources of protein. You can also consider whey protein as a supplement to add enough protein to your diet.
- Work on strength training and lift heavyweights
To shift excess calories to your muscles, it is essential to lift the weight. Perform weight lifting exercises at least 2 to 4 times a week. It is recommended to hire a professional trainer if you are entirely new to weight training to avoid any medical or skeleton issues.
Cardio is also an excellent way to improve your overall fitness. But doing too much cardio also burns up your calories.
Here are some more helpful tricks which can help you to gain weight:
- Avoid drinking water before meals. Else, you will experience reduced appetite and find it challenging to eat more.
- Choose whole milk instead of toned dairy to increase the fat content in your diet.
- Use bigger plates to increase your portion sizes. Smaller plates make you choose smaller portions.
- Eat often and plentiful. Eat as much as you can frequently to increase your calorie intake considerably.
- Add cream to your coffee to add more calories to your diet.
- Try out some weight, gaining shakes if you are struggling too much to gain weight.
- Avoid smoking as smoking tends to lose weight.
- Take creatine, which is a muscle-building supplement to help you to gain muscle weight quickly.
- Sleep at least 7-8 hours a day as it is crucial for muscle growth.
Like losing weight, even gaining weight is not a one-day phenomenon. It takes considerable time to gain weight healthily. Each body has a certain setpoint where it is comfortable for the specified pressure. To get rid of weight loss or gain more weight, i.e., to move away from this point, one needs consistent efforts to put in.
Changing weight requires a long-term and steady strategy to follow without fail.