EASY WAYS TO GAIN WEIGHT EFFECTIVELY
Being underweight can lead to many health issues such as weakened immune systems, decreased muscle mass, unhealthy hair,skin. and nails, weakened bones. When everyone seems obsessed with losing weight, it can be hard to figure out how to gain weight in a safe and healthy way. Don't worry here are few important ways that may help you gain weight without hampering your overall health.
1. INCREASE PROTEIN INTAKE
Muscle is made of protein, and without it, most of those extra calories may end up as body fat. This is the basic requirement which should be fulfilled on a daily basis, it also helps you maintain a healthy body weight with lean body mass. Proteins are the building blocks of our body and if it lacks in your body you will never be able to achieve healthiest best.
Food to take:
Eggs, Lean Meat, Fish, Skinless Chicken, Pulses, Tofu, Vegetables, Sprouts, and dairy products that rich sources of proteins. Fish such as tuna and mackerel are rich in oil will help you get through with your daily protein consumption.
2. EAT HEALTHY FATS
Fats are essential for many vital body functions and for the growth and strength of muscles. This also helps to elevate the metabolic rate, Which in turn helps the body lose bad fats and gain good fats.
Food to take:
Egg, Nuts, Leafy Veggies, Meat with animal fats, Avocados Oil, Flax Seed Oil Coconut Oil, and other healthy Fats and Fruits like Bananas and Sapodilla will help as well.
3.INCLUDE MORE CALORIES IN YOUR DIET
The two different types of calories are:
Empty calories are the ones we get from processed foods and liquids, while healthy calories are the ones we get from natural foods like vegetable and fruits.
Food to take:
Pulses, Cereals, Meat, Bread, Peanut, Almond butter, Cheese, Bananas, Rich Dry Fruits, and Nuts. Foods like this rich in Calories and proteins easily help people gain and maintain weight as compared to other other foods.
The biggest mistake a thin person can make is to think that no food will affect their body. A sign that you may gradually be leading towards weaker muscles. Therefore, it is essential to participate in a mix of cardio, weight training and flexibility enhancing exercises every day.
Exercise to do
Twisting Crunches, Leg Press, Leg Extension, Leg Curls, Arm Curls, Shoulder Shrugs, Seated Dumbbell, Press, Triceps Push Down, Barbell, Squats, Pull-ups, Ab Roller, Incline Dumbbell Press, Side Lateral Raise, Dumbbell Lunges, Weighted Crunches.
5. REDUCE STRESS
Stress often becomes a major hurdle in your way when you try to gain or lose weight. Stress may also be contributing to your low weight. This is why it is important to be stress-free while performing exercises to lose or gain weight.
Things to do for relaxation
Relaxation Techniques, Yoga, Breathing Exercises or Meditation. Take time to read or watch a movie in the evening. Take a warm bath before bed. Put on some good music and dance till you drop.