How to weight gain

Weight Gain

Weight gain is a common topic nowadays; everyone wants to look good. Weight depends on many factors, such as diet, exercise, metabolism, genetics, and medical conditions. If you want to gain weight in a healthy way, it is important to focus on having a balanced diet that includes adequate amounts of calories, protein, healthy fats, and carbohydrates. Exercise regularly. It helps you build muscle, which contributes to weight gain.

Weight gain food

If you’re looking to gain weight, it’s very important to do it right.

If you are taking pizza, burgers, sugar, alcohol, carbonated drinks, refined carbs, soda, donuts, and other junk foods, it may help you gain weight quickly, but it can be very risky for your health and increase the risk of heart disease, diabetes, and cancer.

Healthy eating is also important for weight gain. While it is often associated with weight loss, eating nutrient-rich foods is important for overall health, including when trying to gain weight. Eating healthy, high-calorie foods such as lean proteins, healthy fats, whole grains, fruits, and vegetables can help you gain weight, which supports your overall health. To ensure that your weight gain comes from muscle mass and not just unhealthy fats, it is essential to focus on quality nutrition. Consulting a healthcare provider or nutritionist can help you develop a balanced meal plan tailored to your specific needs and goals.

In general, your plan may include:

1. Calories: include more calories in your daily routine by eating larger portions and more meals throughout the day.

2. Nutrient foods: Take high-nutrition foods such as protein, health fats, and complex carbohydrates, and eat plenty of fruits and vegetables.

3. Add protein to your diet: You have to include a large amount of protein in your daily routine because protein is essential for building muscle mass. Your protein source should include fish, milk, legumes, lean meats, poultry, dairy products, and nuts in your diet.

4. Snack often: Include your daily routine of high-calorie snacks between meals to increase your overall calorie intake. Snack on nuts, cheese, dried fruits, or protein bars.

5. Drink calorie-dense beverages: Opt for smoothies, shakes, or high-calorie drinks like milk or fruit juices to add more calories to your diet.

Milk
Rice
Dry fruits like: ( Dates, Prunes, Dried apricots, Raisins, Almonds, Cashews, Walnuts)
Homemade protein smoothies
Red meat
Fatty and oily fish
Potatoes and starch
Whole-grain bread
Avocados
Whole Eggs
Protein supplements
Paneer
Curds
yoghurt
butter
Chicken
Fish
Eggs
Salmon and oily fish

What you should avoid?

Alcohol
Saturated fats.
Sugar
Trans fats
Junk foods
Carbonated drink

Health risks linked to being underweight

Being underweight can be harmful to your health.

Nutritional deficiencies: Lack of essential nutrients can weaken the immune system, decrease muscle mass, and impede physical and cognitive development.

Osteoporosis: Low body weight can decrease bone density, increasing the risk of osteoporosis and fractures.

Weakened immune system: Being underweight can make you more susceptible to infections and illnesses because of a weakened immune system.

Infertility: Women who are underweight may face irregular menstrual periods or fertility problems due to hormonal imbalance.

Heart problems: Underweight individuals may be at greater risk for cardiovascular problems, such as heart attacks and arrhythmias.

Decreased muscle mass: Lack of adequate muscle mass can lead to weakness, fatigue, and a slow metabolism.

Mental health issues: Being underweight may also be associated with mental health conditions such as depression, anxiety, and body image disturbances.

Growth problem: Children who are underweight may also have a lot of problems in their glands.

Causes of being underweight?

Thyroid: Thyroid issues can indeed sometimes lead to weight changes. while an overactive thyroid (hyperthyroidism) increases your metabolism very high, due to which your weight starts reducing very quickly. cause unhealthy weight loss.

Diabetes: Diabetes can lead to weight loss in some cases. Like in type 1 diabetes, the patientbody does not produce enough insulin, resulting in high blood sugar levels. Without enough insulin, the body is unable to use glucose for energy, so it begins to break down fat and muscle for fuel, leading to weight loss.

Eating disorder: Eating disorders are serious mental health conditions characterized by unhealthy relationships with food, eating, and body weight. such as anorexia nervosa, bulimia nervosa, and binge eating disorders.

Celiac disease: Celiac disease is an autoimmune disorder in which the consumption of gluten causes damage to the small intestine. Gluten is a protein found in wheat, barley, and rye.

Infections: Some types of infections can also cause you to lose weight in an unhealthy manner, such as typhoid, tuberculosis, HIV, and hepatitis (UTIs). Urinary tract infections, inflammatory bowel disease.

Cancer: In some cases, your weight loss may also occur due to cancer in an unhealthy manner. such as changes in metabolism, appetite loss, side effects of treatment, or the body's immune response to the cancer.

Kwashiorkor: Kwashiorkor is a severe type of malnutrition that is characterised by a deficiency of protein in the diet. One of the common causes of kwashiorkor is significant weight loss or stunted growth in children.

Marasmus: Marasmus is also a severe type of malnutrition that is characterised by a deficiency of both protein and calories in the diet. It leads to severe weight loss, muscle wasting, and overall physical deterioration. People suffering from marasmus are usually very underweight and have very little body fat.

Diarrhoea: Diarrhoea also leads to your body losing weight quickly and in an unhealthy way. Diarrhoea rapidly removes fluids and nutrients from your body, which can result in dehydration and weight loss due to a lack of proper absorption of nutrients.

Weight-gain exercises

Weight-gain exercises usually involve strength training or resistance training to build muscle. Here are some effective exercises to help you gain weight:

Pushups

Pushups are a very good exercise to build your muscles, arms, and shoulders.

Squats

Squats help you build muscle in your buttocks and legs, especially your quadriceps femoris (quads) muscle.

Deadlifts

Deadlifts are a weightlifting exercise that primarily targets your lower back, glutes, and hamstring muscles. They are considered to be one of the most effective exercises for developing overall strength and power. Deadlifts also engage many other muscles, including the core, forearms, and traps.

Bench presses

The bench press is a popular strength-training exercise that primarily targets the chest, shoulders, and triceps. They are typically performed on a weight bench with a barbell, dumbbells, or machine. Bench presses are effective for building upper-body strength and muscle mass.

Pullups

Pullups are the best bodyweight exercise because they primarily target the muscles of the back, shoulders, and arms. Pullups can help you increase your body's muscle mass.

Lunges

Lunges are a simple but effective lower-body exercise that primarily targets the quadriceps, hamstrings, and glutes. To perform lunges.

Barbell and dumbbell exercises

Use barbells and dumbbells for exercises like overhead presses, bent-over rows, chest flys, and lunges to challenge your muscles with heavier weights.

Rest and Recovery

Give your muscles a chance to recover and grow by getting enough rest between workout sessions and making sure you're taking in enough nutrients and calories to support muscle growth.

What exercises should I avoid?

To gain weight, minimise aerobic and cardio exercises. These are meant to burn fat and tone muscle, not bulk you up.

If you want to increase your weight, then reduce aerobic exercises and cardio exercises. These exercises reduce your fat and tone your muscles; they don't make you bulk up. Examples of aerobic exercise include running, cycling, swimming, and dancing.

You can do these exercises but only in moderation; they will tone your muscles. This exercise helps you look good.

Lifestyle changes

Eating slowly: If you eat slowly, you will get many benefits for your health, like improved digestion, weight management, enhanced enjoyment, and better hydration. Reduced risk of gastrointestinal issues.

Eating more frequently: Eat small amounts five to six times a day. Recognize your body to know when you might feel hungry. Make a timetable; gradually, you will get used to eating.

Enough sleep: Getting enough sleep is vital to maintaining good health and fitness. It is recommended that adults get 7-9 hours of quality sleep each night to allow the body to rest, repair, and rejuvenate.

Give up your bad habits: Give up your bad habits like drinking alcohol, smoking, eating fast food, and drinking carbonated drinks.

Make a goal: Make a goal for your daily routine and follow it.

Exercise: Exercise for at least one hour every day. It can help you gain weight and build muscle. Exercise can also stimulate your appetite.

Do not drink water with food: If you drink water with food, then it can be very harmful for your body. Drinking too much water while eating can dilute your stomach acid and affect digestion. Drink water at least half an hour after eating.

Weight gain home remedies?

Take 10 grammes of Ashwagandha (Withania somnifera) powder, 10 grammes of Shatavari (Asparagus racemosus), and 3 golden raisins with one glass of milk. It helps you gain weight.

Banana milkshakes also help you increase your weight.

Weight-gain medicine.

There are several types of treatments for weight gain, like Ayurveda, homoeopathy, and allopathy.

Homoeopathy medicine

Abrotanum 30, 2 drops in the morning. and Alfalfa Malt, 1 teaspoon, with one glass of milk. It helps you gain weight.

Alfalfa Q 20 drops three times a day, and Lecithinum 3x1 tablet three times a day. It also helps you gain weight.

Allopathy medicine

Multivitamins, Cyproheptadine tablets, Dronabinol, and Megestrol are used for weight gain.

All these medicines are for educational purposes; Please do not use them without a doctor's advice.