How to gain weight in a healthy way?

Underweight is considered a problem no less important than the problem of obesity, and underweight is for a BMI of less than 18.5 Low weight is a problem that sometimes has many health risks, such as anemia, hair and skin problems, osteoporosis, frequent disease, fatigue, and other symptoms that may pose a risk to life sometimes, knowing that weight loss with good health does not It necessarily means a health problem.

Why does weight loss occur?

The problem of weight loss is caused by several reasons, including:

  • Family medical history
  • High metabolic rate
  • Repeated physical activity
  • Some mental illness
  • Physical and chronic diseases such as diabetes and cancer

It is very important when you want to gain weight to do so in a healthy way so as not to cause other physical problems.

How to gain weight in a healthy way

Healthy weight gain methods

There are many methods used to gain weight and include:

Eat more calories than the body burns

  • An important way to gain weight is eating more calories than your body needs
  • The calories needed by the body can be estimated using some mobile applications or trusted internet pages
  • For example, if the goal is to gain weight quickly, you must eat more than 700-1000 calories more than the body needs
  • If the goal is a slow and steady increase in weight, it is better to eat more than the body needs by 300-500 calories

Eat a lot of protein

  • One of the most important ways to gain weight in a healthy way is eating protein, since the body uses protein to build muscles
  • Considering that protein is a double-edged sword that can reduce hunger and appetite dramatically, making it difficult to get enough calories
  • Protein-rich foods include meat, fish, eggs, many dairy products, legumes, nuts, and protein supplements

Eat lots of foods rich in carbohydrates and fats

It is best to eat it at every meal, making sure to eat at least three meals a day.

Eat a lot of energy-rich foods

The use of sauces, spices and spices: As the use of a lot of spices, sauces and spices in the food can make the food tastier and therefore it becomes easier to eat a larger amount of it, and it is considered useful to eat foods that are characterized by high calories compared to their little weight.

Lift heavy weights and improve physical strength

  • To ensure that extra calories are consumed in building muscle instead of fat cells.
  • It is considered a good thing to use weights with the help of a sports coach and consult a doctor in the event of some health problems is a good thing in helping to gain weight in the form of muscles.
  • It is a good idea to avoid calorie-burning exercises to maintain weight gain.

Helpful tips in gaining weight

  • Not to drink water before meals to avoid feeling full.
  • Try to eat as much meal as possible, especially before bed.
  • Eat slowly.
  • Eat regularly.
  • Drinking whole milk to quench thirst is a simple way to get more high-quality protein and calories.
  • Add cream to coffee, which increases calories.
  • Take creatine to build muscle.
  • Avoid smoking.
  • Eat protein before eating vegetables.
  • Getting enough hours of sleep, as sleep is very important for muscle growth.
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