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August 16, 2012 Updated: March 26, It can be difficult for people with difficulty losing weight to find a way to do so in a healthy manner. There are certain foods and exercises that can help you gain weight quickly without causing harm to your body.
You can’t lose weight by following a diet or weight loss program. Instead, you should take a balanced approach to weight gain. This means focusing on what foods you eat, how frequently you eat, and what exercise you do. You won’t be able to lose weight by adding calories from processed or refined foods. It will only cause inflammation, low energy levels, and other health problems. It is better to stick to healthy, nutrient-dense foods to fuel your body and help you gain weight in a healthy way.
Why people would like to gain weight
There is a lot of information available about the health hazards of being obese or overweight. However, there are also risks to your health if you are underweight. While it is common to be underweight due to poor nutrition and unhealthy eating habits, it is sometimes possible to gain weight in healthy ways.
Technically, an underweight body mass index (BMI), is one with a lower than 18.5. A BMI chart shows that a 5’5″ (65 inch) tall adult woman should weigh between 114 and144 pounds to be considered normal weight. To fall within the normal weight range, an adult male 6′ tall should weigh between 140 and 177 pounds. (1)
Two, three are the most dangerous health risks that underweight can pose to your health.
* A weak immune system
* trouble fighting illness
* vitamin deficiencies
* Development issues (mainly in children and teenagers)
* Issues with fertility
* irregular periodsand higher risk of amenorrhea
* bone loss
* Anemia
* Kidney disease
* Feeling tired or low energy
* Dry skin and thinning hair
The Swiss National Cohort Study Group investigated the long-term relationship between underweight and death in 2014. The study involved more than 31,000 people between 25 and 74 years old. The study included 3 percent of the population, and 90 percent of those who were underweight were females. Research showed that being underweight is associated with a higher risk of death from external causes than those of normal weight.
Research suggests that being overweight can increase your chances of getting injured and decrease your chance of survival in an accident. Research has also shown that a low BMI is associated with depression and a higher risk of suicide. (4)
It is important to gain weight, even if you are underweight. Continue reading to find out how to quickly gain weight safely.
How to gain weight fast and safely
You might be feeling ill and want to lose weight. Or maybe you’re unhappy with your body and want to look better. Below I will show you how to quickly gain weight for both men and women.
1. Add Nutrient-Dense Calories
Quality is more important than quantity when trying to increase your calorie intake. You won’t be able to lose weight by eating high-calorie junk food or processed foods. To increase your daily calories and feel more energetic, you should add nutrients-rich foods to your meals. You can add nuts, seeds, coconut, olive oil, and raw cheese to your meals for healthy calories and additional nutrients.
As intuitive eating is healthier than counting calories, I don’t count calories as much. But if you want to quickly gain weight, here are some tips to help you estimate how many calories you will need. Your metabolism, age and gender will all affect the amount of calories that you need to consume each day to gain weight. However, it is a good rule of thumb to eat more calories per day than you burn. Your total daily energy expenditure (TDEE) is the amount of calories your body requires to function every day. This is because women have more muscle mass than men. (5)
Your TDEE is composed of your basal metabolism rate. This is the amount of calories you burn while at rest (from breathing, pumping blood, etc.). Your basal metabolic rate, which is the amount of calories that you use to exercise. You need to eat more calories than your TDEE in order to gain weight. To calculate how many calories you have burned in a given day, use a TDEE monitor. For those who want to quickly gain weight for men, you can add 250 calories to your daily intake. Add about 125 calories to your day for weight gain for women. You can start there and track your progress over the next two weeks. It is important to gain muscle and not fat. You don’t want too many calories in a single day.
2. Five meals a day
One of the best ways to lose weight quickly is to eat more. It’s not enough to eat two to three meals per day. You should aim to eat at least five meals per day. These meals should contain high-quality protein, complex carbohydrates (instead refined carbs) and healthy fats.
It’s easier for your digestive system to eat smaller meals throughout the day, and you won’t feel bloated or sluggish. You can eat more calories without feeling stuffed. Although it may seem like a lot at first, your body will soon get used to it and you’ll feel fuller when the meal times come. A smoothie can be added to your meal. You can also add liquids to your meal, but they aren’t as filling. (6)
Also, I recommend that you have a snack before going to bed. You’re probably aware that it’s a bad idea to eat close to bedtime. However, our bodies work hard to recover from sleep so if you are looking to gain weight, you can give your body an extra boost with protein and carbohydrates.
3. Add Healthy Snacks
Healthy snacks can be added to your meals to increase your daily calories and provide you with the carbs and protein you need to feel energized and lose weight. Trail mix, vegetables and hummus are great snacks that provide high levels of protein. Research has shown that fruit can be a healthy snack choice, and it is associated with lower anxiety and emotional distress. It also helps with cognitive function and energy. These factors will help you gain weight in an orderly manner. (7)
Don’t eat empty calories. This is a great way to increase your intake of protein and healthy fats.
4. Get Moving
Although you may believe that exercise is unnecessary if you are trying to lose weight, strength training, yoga, and burst training can help you gain muscle and a healthy weight. You don’t want fat to gain weight. This can lead to high blood pressure and high triglycerides. Focusing on building muscle is the best way to quickly gain weight. This requires you to be active at least five days per week. (8)
How to Lose Weight Fast: Which Foods Should You Eat?
You can gain weight and muscles naturally by making some lifestyle changes. You should eliminate foods that do not provide the nutrients necessary to maintain hormone balance, body functions, energy levels, and muscle growth. You should be focusing on eating the best foods for your macronutrients (fats, protein, and carbohydrates).
These are the foods you should eat in order to quickly gain weight:
* Healthy fats. There are two types that can help you gain weight and build muscle. Omega-9 fatty acids is a type unsaturated fat that can be found in vegetable and animal fats. Omega-9 benefits include more energy and increased physical activity. Avocados, olive oil and almonds are some of the best sources of omega-9. Ghee, coconut oil, and grass-fed butter are short-chain fatty acids that can help you gain weight quickly and prevent your body from storing them as fat. Omega-3 foods are also important. Eat lots of egg yolks.
* Clean protein: To eat healthy protein, you need to know your body weight. If you are 160 pounds, then you should eat 160 grams per day. These grams of protein can be obtained from whole eggs, grass-fed beef, wild salmon, organic chicken, turkey and wild-caught fish, as well as healthy sources like grass-fed beef and wild-caught Salmon. You can also get your daily protein goal met with high-quality protein powders. Use a high-quality protein powder or whey protein made from bone broth. (9, 10)
* Carbohydrates – To quickly gain weight, I recommend eating more gluten-free carbohydrate. You can add them to your meals as side dishes or snacks between meals. Research has shown that carbs combined with protein produce a stronger anabolic response than just eating protein. Root vegetables are a great source of carbohydrates. They provide unadulterated complex carbohydrate sources and essential nutrients. Sweet potatoes, sweet potatoes, and russet potatoes are all rich in starchy vegetables such as yams and Yukon or Yukon potatoes. They also contain fiber, nutrients, and complex carbs. They can prevent bloating, and increase energy. There are many great options, including quinoa and amaranth, brown rice, buckwheat and non-GMO non-GMO polenta. A great source of carbohydrate is fruit. Bananas, mangoes, bananas, and berries are all good sources of carbohydrates. (11)
You should avoid these foods when you are trying to lose weight:
* White sugar: Sugar is bad for your health and can cause damage to your body. Consuming white sugar, which is refined, will lead to metabolic diseases, cardiovascular disease, obesity, leaky gut and fatigue, as well as unhealthy weight gain. Avoid sweetened drinks and foods that are artificially or added sugars. (12)
* Refined carbohydrate: These are fake foods that have been stripped from their nutrients. They enter the bloodstream as an injection of sugar. Refined carbs can trigger insulin release, which turns sugar into stored fat and not fuel for muscle building. Refusing to eat refined carbs in order to gain weight can also negatively impact your insulin, cholesterol, and triglyceride levels. Avoid white bread, pasta, white rice, baked goods and cereals as well as refined grains.
* Hydrogenated oils: These trans fats can cause problems with cell metabolism. They are also linked to many conditions such as heart disease, digestive disorders, and high cholesterol. These rancid oils include vegetable oil, soybean oil and corn oil. They can slow down the recovery process after a workout and inhibit healthy weight gain. (13)
Exercises for optimizing weight gain
It’s not difficult to lose weight quickly with exercise. The trick is in choosing the right type of exercise to help you gain muscle and not burn too many calories. Limit how much aerobic exercise you do each day. Cardio workouts can burn lots of calories and hinder your weight loss goals. Instead of running long distances, go for shorter walks to reduce stress and increase appetite. For cardio, you can do burst exercise, which is a 30- to 60-second workout at 90 percent to 100% of your maximum heart beat followed by a rest period of 30-60 seconds. You can quickly build muscle by burst training at your home. Jump jacks, squats, and high jumps are great ways to get your heart pumping.
Strength training is all about strength. This includes lifting weights and strengthening exercises such as CrossFit,yoga,and barre. For a period of about one hour, you should do six to twelve reps when lifting weights. This will allow you to gain weight and build muscle. (14)
According to a study published in Current Sports Medicine Reports, inactive adults lose 3-8 percent of their muscle mass each decade. Resistance training for ten weeks was shown to increase muscle mass, improve physical performance and cognitive abilities, increase bone mineral density, increase cardiovascular health, and improve cardiovascular health. Strength training can be used to ease arthritis pain, lower back pain, and reverse certain aging factors in the skeletal muscles. (15)
How to quickly gain weight for women. You don’t have to believe the myths that strength training is only for men. Research shows that strength training improves women’s physical, mental, and social well-being. Women (and men) can strengthen or resist training to build muscle and strength. It also helps them improve agility and flexibility. (16)
How to Lose Weight Fast. Unhealthy Weight
People make a common error when trying to lose weight quickly. They eat a lot of high-calorie foods but no nutritional value. After a few days, you’ll feel tired, bloated and inflamed.
While occasional treats are fine, most food choices should be healthy, nutrient-dense and fresh. Here’s how to view it:
The following are the keys to healthy weight:
* High-quality, organic protein
* Healthy fats
* Unrefined complex carbohydrates
* Lots of fresh fruits & vegetables
* Nutrient-dense, high-protein shakes
* Fresh vegetable and fruit juices
* Eating smaller meals throughout the day
* Snacking on high-protein foods in between meals
* 7 to 9 hours sleep each night
* A stress-free environment
* Light cardio and strengthening exercises
The main reason for unhealthy weight is:
* Packaged, processed, and refined foods
* Artificial and added sugars
* Sweetened beverages
* Alcohol
* Limiting your intake of large meals to once or twice per day
* Eating junk food, such as potato chips or baked goods.
* Not sleeping more than seven hours a night
* Avoiding stress
* A sedentary lifestyle
Related: Reverse dieting: Does it help or hurt weight loss?
How to keep your weight down in a healthy way
You will need to continue working hard if you have struggled to gain weight in the past. You will lose the weight that you have worked so hard to achieve if you return to your old eating habits and exercise routines.
Keep your weight in check by eating more calories than you burn each day. (Remember, that’s your TDEE). You should eat smaller meals less often to avoid feeling bloated or full. Also, snacking is a great way to get more nutrients. If you need more calories, smoothies are a great option. You can add quality protein powders, kefir, probiotic yogurt, leafy vegetables, avocado, fruits, coconut milk, or almond milk. This will provide you with an additional boost in protein, carbs, and healthy fats.
Keep moving. Keep up your strength training and light cardio exercises. This will help you build and maintain muscle mass, not lose it.
Last Thoughts: How to Lose Weight Fast
Are you looking for ways to quickly gain weight? To gain weight quickly, there are some lifestyle and diet changes that you can make. To build muscle, increase nutrient-dense calories by eating five meals per day, snacking between meals, and exercising.
* Quality sources of protein, healthy oils (including omega-9s or omega-3s), and complex carbs (from starchy vegetables or gluten-free grains) are the most important things to eat to quickly gain weight.
Avoid cardio workouts if you want to lose weight. Instead, focus on strength training. This will allow you to build muscle and help you gain healthy weight.
* Avoid eating empty calories to lose weight. This will lead to increased cholesterol and insulin resistance. Choose nutrient-rich foods to boost energy and maintain a healthy body.
Next: How to build muscle fast
