It’s important to get the right weight if you are trying to lose weight.
Although it may initially help you gain weight, sodas and donuts can also increase your risk for heart disease, diabetes, cancer, and other diseases (1, 2, 3, 4).
It is better to gain weight by gaining muscle mass and subcutaneous fat than excessive belly fat. This is a healthier way to lose weight.
Recent animal studies suggest that increased cancer risk may be associated with belly fat (5).
Even if you’re not overweight, a high body fat percentage can increase your risk of developing type 2 Diabetes and other health problems (6, 7, 8).
Focus on healthy weight gain by eating more nutrient-dense food and leading a healthier lifestyle. This includes exercising, getting enough sleep, and reducing your stress if possible.
This article will show you how to gain weight quickly without increasing your chance of getting sick.
> Summary Eat mostly healthy foods, even if you are trying to lose weight.
About 74 percent of Americans are overweight or obese. However, many others are underweight (8, 9, 10).
A fast metabolism or genetics can lead to some people being naturally underweight. A person who is underweight could also indicate poor nutrition or other health issues (9).
Many people, even if they aren’t clinically underweight, may still wish to gain muscle and put on weight.
The main principles remain the same, regardless of whether you are clinically underweight or struggling to gain muscle mass.
A body mass index (BMI), below 18.5, is considered underweight. This is the minimum body mass required to maintain optimal health (10)
This calculator can be used to determine where you fall on the BMI scale.
Keep in mind, however, that the BMI scale only measures height and weight. It doesn’t take into account muscle mass.
Some people are very thin but still healthy. This does not necessarily indicate that you are in poor health.
According to the Centers for Disease Control and Prevention, being underweight is twice as common in women than it is for men. A U.S. survey found that 1.3% of men were underweight and 2% of women aged 20 and over.
> SummaryA body mass index (BMI), below 18.5, is considered underweight. This is more common among women.
Your health can be affected if you are underweight.
A study showed that people who are clinically obese have almost twice the chance of dying than those who are obese. This suggests that being overweight may be more harmful for your health that being obese (11).
Another study also found that people who were underweight after age 38 had significantly lower self-reported health outcomes (12). This suggests that having a lower BMI later in life could lead to higher health risks (12).
Underweight can affect your immune system, increase your risk of infection, cause osteoporosis, fractures, and lead to fertility problems (13-14-15-16).
People who are overweight are more likely to develop sarcopenia (age related muscle wasting) and are at higher risk for dementia (17, 18,).
It can also cause growth and developmental problems in children (19).
> Summary Being underweight can have a negative impact on your health. Underweight people are more at risk for osteoporosis and other health problems such as fertility problems, early death, and infections.
There are many medical conditions that can lead to unhealthy weight loss.
* Eating disorders: Anorexia Nervosa is a serious mental disorder (20).
Thyroid problems (hyperthyroidism), which can cause an increase in metabolism and unhealthy weight loss (21).
* Celiac disease is the most severe form gluten intolerance. Celiac disease incidence has increased in the 21st and 20th centuries overall (22).
* Diabetes: Uncontrolled diabetes (mainly type 1) can cause severe weight loss (23).
* Cancer: The body can become hypercatabolic, which means that more energy is being used. This can lead to weight loss, but it depends on the type and age of the patient. (24, 25).
* Infections can lead to severe weight loss. These infections include tuberculosis and parasites.
You may need to see a doctor if you are underweight to rule out other serious conditions.
This is especially important if your weight loss efforts have been unsuccessful.
> SummaryThere are many medical conditions that can lead to unhealthy weight loss. To rule out serious health problems, it is worth visiting a doctor if you are underweight.
There are many strategies that you can use in order to bulk up, regardless of your motivations.
We have listed several ways that you can gain weight.
Increase your daily caloric intake
To gain weight, the most important thing is to eat more calories than your body requires.
This calorie calculator can help you determine how many calories you need.
You should aim to consume 300-500 more calories each day than what the calculator shows. This will help you gain weight slowly but steadily. You should aim to gain weight quickly by eating 700-1,000 more calories than your maintenance level.
Calorie calculators are only estimates. You may need several hundred calories more than you think.
Although you don’t have to count calories every day of your life, it’s helpful to start counting calories in the first few days and weeks to get an idea of how many calories are being consumed. Many great tools are available to assist you.
> SummaryTo gain weight you must eat more calories than your body uses. If you are looking to quickly gain weight, aim for 300-500 calories per daily above your normal level of weight gain.
Increase your protein intake
For optimal growth and development of the human body, it is important to consume high-quality proteins from animal products (29).
A 2020 study with 23 people showed that protein intake can increase lean muscle mass (30).
The Recommended Dietary Allowance for Protein is between 1.0 and 1.6 grams per kilogram of bodyweight per day. This helps to promote skeletal and muscular growth in adults who are not involved in intense exercise (30).
Healthy adults may consume up to 2g per kilogram of protein daily. The upper limit is 3.5g per kilogram.
Meats, eggs, fish, meats, and legumes are all high in protein. Supplements like whey protein are also useful if you have difficulty getting enough protein.
Protein can also make it difficult to eat enough calories because of its potential to reduce appetite and hunger.
Consuming too much protein can increase your risk for heart disease (32).
Talk to your doctor about increasing your protein intake to help you reach your weight loss goals.
Summary Protein is the building block of your muscles. In order to increase muscle mass, you must eat enough protein.
Get more carbs and less fat
People often try to reduce their intake of carbs and fat in an effort to lose weight.
This could make it difficult to lose weight and make it more difficult to eat enough calories.
If weight loss is your priority, eat lots of high-carb and high-fat foods. You should eat a lot of carbs, fat, and protein at every meal.
Intermittent fasting is something you might want to avoid. Although this eating plan is beneficial for weight loss, it can also make it difficult to eat enough calories in order to gain weight (33).
Eat at least three meals per meal and add energy-dense snacks when possible.
> Summary Eat at least 3 meals per day to gain weight. Make sure you include lots of carbs, fats, and proteins.
Get more energy-dense food
It is important to eat a lot of whole foods like fruits, vegetables, whole grain, and legumes.
These foods are more filling than processed junk food, so it is harder to get enough calories.
This can be achieved by using lots of condiments, sauces, spices and other condiments. It is easier to eat more of a tasty food if it is delicious. Additional calories can be added by toppings.
Try to eat more energy-dense foods. These foods have a high number of calories relative to their weight.
These energy-dense foods may help you lose weight.
* Nuts such as peanuts, macadamia nuts and walnuts.
* Dry fruits, such as dates, raisins, prunes, etc.
* High-fat dairy products, such as whole milk and full-fat yogurt, cream, and cheese
* Oils and fats such as extra virgin olive oil or avocado oil
* Grains, including whole grains such as oats or brown rice
* Meats, such as chicken breast, beef, pork and lamb. You can also select fattier cuts
* Tubers (including sweet potatoes and potatoes)
* Additional energy-dense foods such as dark chocolate, avocados and peanut butter.
If you are trying to lose weight, it may be a smart idea not to eat too many vegetables and fruits. You may feel fuller faster due to the fiber found in vegetables and fruits. This may make it easier to eat energy-dense foods.
These healthy foods could help you gain weight quicker if you need additional suggestions.
> Summary Base your diet as much as you can on energy-dense food, which contain many calories relative their weight and are free of processed sugars and unnatural ingredients.
You may gain weight by combining a high-calorie diet with resistance training (34).
There are many other ways to gain weight faster.
Here are 10 more tips to help you gain weight.
1. Drink water prior to meals. Drinking water before meals can cause a full stomach, making it difficult to eat enough calories (35).
2. Eat more. Take the time to eat a snack or additional meal whenever possible, such as before going to bed.
3. Drink milk. Whole milk can be an easy way to get more quality protein and calories.
4. Weight gainer shakes might be a good option. Weight gainer shakes are a great option if you have trouble losing weight. These shakes are high in calories, protein, and carbs.
5. Use bigger plates. If you want to consume more calories, consider using larger plates. 36
6. You can add cream to your coffee. This is an easy way to increase your calories.
7. Use creatine. Creatine monohydrate, a muscle-building supplement, can help you gain some muscle weight (37).
8. Get quality sleep. For muscle growth, it is important to get enough sleep (38).
9. Your protein and fat sources should be eaten first. When you have several foods on your plate at once, it is best to eat the most calorie-dense, protein-rich foods first. Raw vegetables and higher fiber foods are best.
10. Stop smoking and quit smoking if you do. Smokers are more likely to be overweight than non-smokers. Quitting smoking can often lead to weight gain (39).
> SummaryThere are many other ways to gain weight quicker. These include drinking milk, weight gainer shakes and adding cream to your coffee.
You will likely need to eat more calories in order to gain weight.
By starting a resistance training program, you can reduce your overeating and ensure that excess calories are going to your muscles rather than your fat cells.
Resistance training or strength training includes both free weights and bodyweight exercises. Resistance training can lead to muscle hypertrophy which results in an increase in muscle mass (34).
Supplementing with protein can help you gain more lean mass than just resistance exercise.
One study showed that protein supplementation for resistance training over six weeks led to a 27% increase in lean mass growth in healthy adults (40).
If you are completely unfit or new to the world of training, you might consider taking a class or hiring a personal trainer to help you get in shape.
If you have any medical problems, or skeletal issues, it is a good idea to see a doctor.
For maximum muscle mass, you should focus on resistance training instead of cardio (41).
Cardio can improve your fitness and well-being. However, you should be careful not to burn all the calories you eat.
> Summary Lifting heavy weights and strengthening your muscles through resistance training can help increase muscle mass.
A person can gain approximately 15 pounds (6.4 kg) by eating 500 calories more per day over the course of 6 months (42).
If you are more determined and eat an extra 1,000 calories each day, you may be able to gain about 25 pounds (11.4kg) in 6 months. A large amount of this weight gain could be due to fat (42).
Some people find it difficult to lose weight. The time taken to achieve this goal will vary for each person.
This could be because your body may have a setpoint (a weight that is comfortable for you) The theory is that your body will resist changes whether you attempt to lose weight (or gain weight) by controlling your appetite and metabolic rate (43).
Your body might respond to a higher intake of calories and weight gain by decreasing your appetite and increasing your metabolism. Your brain and weight-regulating hormones such as leptin (43) may play a significant role in this.
Researchers have yet to prove or disprove their theories and further research is needed (43).
You may experience some difficulty.
> Summary The time it takes for weight gain to happen will vary from person to person. Your body reacts to more calories and weight gain by increasing your metabolism and decreasing your appetite.
There are many reasons to lose weight.
This is possible by eating nutritious foods and building lean muscles.
Changes in your weight are a marathon and not a sprint. If you want to see long-term success, it can be a slow process.
Talking to a dietitian or doctor is a good idea if you are having trouble losing weight. A dietitian will help you find the right eating strategies to help you achieve your goals.
Only one thing
Talking to a doctor is advisable if you suspect that your weight loss may be due to an undiagnosed condition.
