Everyone wants to look a certain way and have certain fitness goals that they want to achieve. In this context, it’s quite normal when someone says that they want to lose weight but we tend to be taken aback when someone says that they want to gain some weight. From a third person perspective, gaining weight seems like a piece of cake. All you gotta do is eat and you’ll gain weight but only underweight people know that it is easier said than done.
What does the term ‘underweight’ 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.
There are various reasons why a person cannot gain weight. Poor appetite, high metabolism, genetic factors are some of the reasons that underweight people have to deal with in their journey of gaining body weight.
That being said, we totally agree that gaining weight is quite a difficult task but it’s not impossible. Here are 10 simple rules one needs to keep in mind when trying to gain some weight.
Rule #1: Step up your calorie intake.
More calories means more weight. Ensure that you eat calorie dense food items like pizzas, pasta, nuts, potatoes, etc. The calorie surplus in your body at the end of the day will contribute to your body mass.
Rule #2: Eat more than you burn.
When you indulge in physical activities like walking, gymming, etc, depending on your metabolism, your body burns calories. At the end of the day, your body needs to retain some calories to gain weight.
Rule #3: Track your calories.
Many a times, underweight people tend to overestimate their meal proportions. They feel that they are having enough but in reality, it’s not sufficient. Therefore, it is of utmost importance to track your calories.
Rule #4: Eat more meals.
Break down your meals into smaller and heavier portions. Have 5-6 meals instead of 3 and ensure that you add protein-rich foods like meat, fish, eggs, etc.
Rule #5: Have a healthy and balanced diet.
In the process of gaining weight, many people tend to go astray and end up stacking on junk food. Having a balanced diet ensures that your body gets all the proteins and nutrients that it needs.
Rule #6: Focus on weights.
Hit the gym at least 4 times in a week and focus on lifting heavy weights and volume. Heavy weights contribute to lean muscle mass which will show in your body over a period of time.
Rule #7: Sleep well.
A well-rested body is a healthy body. Ensure that you get at least 7 hours of sleep every night as it will help regulate your internal bodily functions which will allow you to use your body more efficiently throughout the day. However, getting over 8 hours of sleep can have harmful effects on your body.
Rule #8: Lead a healthy lifestyle.
Eat well, sleep well and let go of your bad habits like smoking and drinking. They alter your bodily functions and have adverse effects on your metabolism and digestive system.
Rule #9: Be consistent.
Following a similar diet pattern throughout the week will help your body get accustomed to the intake. If you eat too much one day and eat less for next couple of days, your body will not gain any weight.
Rule #10: Don’t give up.
Every difficult task requires a lot of hard work and gaining weight is no exception. Don’t give up if you can’t see any results; keep doing your thing and soon you’ll achieve your fitness goals.
It’s only you can change yourself. Go ahead and smash your fitness goals and make yourself proud.
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