Many people are facing the opposite of the world’s most pressing problem, obesity, and that is being too skinny or underweight. It can be a severe health concern, as being thin is as problematic as being overweight. Also, some people are not underweight, but they want to gain more muscle mass. The borderline is to gain weight healthily.
Underweight people are more likely to develop sarcopenia-which is age-related muscle wasting and may be at a higher risk of developing dementia. Being underweight increases your risk of developing infections as it impairs your immune function and leads to osteoporosis and fertility issues.
It’s easy to gain weight, but to do it in the right way is a complicated process. Binging on sugary drinks and carbs may help you gain weight, but they are dangerous for your health at the same time. You have to achieve a healthy amount of muscle mass and fat for a perfect functioning body; that’s why you have to eat healthy foods and maintain a healthy lifestyle.
The most important nutrient for gaining a healthy weight is protein. The muscles of our body are made up of protein, and during a high protein diet, the extra calories may turn into muscles. Proteins also fill you up faster, which may reduce your appetite, making it harder to get enough calories.
To gain weight healthily, make sure to have meals at least three times a day. Introduce large portions of your meals to help increase your calories. Fill your plate up with high-carb and high-fat food items if gaining weight is your priority. It is best to eat plenty of carbs, proteins, and fats.
Another way through which you can gain weight is to eat a calorie surplus diet, meaning you consume more calories than your body requirements. You can calculate your calorie needs through a calorie calculator and get in more calories than your body burns.
It’s also very important to lift heavy weights and improve your strength, because, in this way, the excess calories go into the muscles instead of converted into fat cells. Doing exercise regularly and hitting the gym helps you gain muscle mass instead of just fat. You can also try weight gainer shakes because they are high in protein, carbs, and calories.
Weight gain supplements come in shakes, powders, and other forms, and their ingredients vary. Protein is the principal ingredient, but some products include creatine. Of all the goods for weight gain on the market, supplemental nourishment beverages are probably the safest. These drinks help people who are recovering from an illness, have a poor appetite or experience difficulty chewing.
Creatine, an amino acid collected in muscles, is sometimes added to muscle mass gainers. When taken at prescribed doses, creatine is deemed safe. Side effects involve dizziness, vomiting, dehydration, temperature, water retention, muscle cramping, diarrhea, heat intolerance, weight gain, and gastrointestinal pain. The supplement may also exacerbate mania in bipolar disease.
Changing your weight is a very long process and can take much time! It would be best if you were consistent to succeed.