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Title : How to Gain Weight Fast and Effectively
link : How to Gain Weight Fast and Effectively

How to Gain Weight Fast and Effectively

About two thirds of people in the US . They are overweight or obese. However, there are also many people with the opposite problem of being too thin. This is a concern because of the lack of weight can be as bad for your health as obesity. In addition, many people who are not clinically underweight still want to gain some muscle. If you are clinically underweight or simply a "hard gainer" who struggles to gain some muscle weight, the main principles are the same. This article describes a simple strategy to gain weight fast, healthy.

What does "Underweight" really mean?

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the mass of the body necessary to maintain optimal health. By contrast, over 25 is considered overweight and over 30 is considered obese. Use this calculator to see where it fits into the scale body mass index (opens in a new tab). However, note that there are many problems with the BMI scale, which only takes into account weight and height. Does not take into account muscle mass. Some people are naturally very thin, but still healthy. The low weight according to this scale does not necessarily mean you have a health problem. The low weight is about 2-3 times more common among girls and women. In the US, 1% of men and 2.4% of women over 20 years are underweight.

What are the health consequences of being underweight?

Obesity is currently one of the biggest problems of world health. However, lack of weight can be as bad for your health as obesity. According to a study, lack of weight was associated with a 140% increased risk of premature death in men, and 100% in women. In this study, obesity was "only" associated with a 50% increased risk of premature death, indicating that the lack of weight can be worse for your health. Another study found an increased risk of premature death in underweight men, but not women. This indicates that the lack of weight can be worse for men. The low weight may also alter immune function, increase the risk of infections, lead to osteoporosis and fractures, and cause fertility problems. People who are underweight are also much more likely to sarcopenia (loss of muscle mass with age-related), and may be at increased risk of dementia.

Suggestions: The low weight can be as unhealthy as obesity, if not more. People who are underweight are at risk of osteoporosis, infections, fertility problems and premature death.

Several things can make someone less than normal weight

There are several medical conditions that can cause healthy weight loss. Here are some of them:

• eating disorders.. These include anorexia nervosa, a serious mental disorder
• thyroid problems :. Having an overactive thyroid (hyperthyroidism) can increase metabolism and cause weight loss unhealthy
• Celiac disease: The most severe form of the gluten intolerance. Most people with celiac disease do not know they have it.
• Diabetes :. Have uncontrolled diabetes (mainly type 1) can lead to severe weight loss
• Cancer :. Cancerous tumors often large amounts of calories burned and can cause someone to lose a lot of weight
• Infections Certain infections can cause someone to become much lower than normal. This includes parasites, tuberculosis and HIV / AIDS.

If you are underweight, then you may want to see a doctor in order to rule out a serious medical condition. This is particularly important if you have recently begun to lose large amounts of weight without even trying.

Tips: There are several medical conditions that can cause healthy weight loss. If you are underweight, then see a doctor to rule out a serious health problem.

How to gain weight healthfully

If you want to gain weight, then it is very important that you do it right. Binge soda and donuts can help you gain weight, but can destroy your health at the same time. If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a lot of unhealthy fats Belly . There are a lot of people of normal weight who develop type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat healthy food and live a life overallhealthy. Now let's see several effective ways to gain weight fast, without ruining your health at the same time.

Eat more calories than your body burns

The most important thing you can do to gain weight is to eat more calories than your body needs. excess heat (calories in calories out>) is required. Without it, he will win. Period. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight quickly, then aspire to something 700-1000 calories above your maintenance level. Note that calorie calculators only provide estimates. Your needs may vary from a few hundred calories per day or less. There is no need to count calories for the rest of your life, but it helps to do during the first few days / weeks to get an idea of ​​how many calories you are eating. recommend using tools like Cron-O-Meter or MyFitnessPal to track consumption.

Tips: You need to eat more calories than your body burns in order to gain weight. Points to 300-500 calories per day above your maintenance level or 700-1000 calories if you want to gain weight quickly.

Eat lots of protein

The most important nutrient gain healthy weight is protein. The muscle is composed of protein, and without most of those extra calories can end up as body fat. Studies show that during periods of overfeeding, a diet high in protein causes many extra calories to turn into muscle. However, note that the protein is a double-edged sword. It is also very abundant, so that it can reduce hunger and appetite significantly. This can make it harder to get enough calories. If you are trying to gain weight, target of 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). You can even go beyond that if calorie intake is very high. Protein-rich foods include meat, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in their diet.

Tips: protein forms the building blocks of muscles. Eating enough protein is needed to gain muscle weight instead of just fat.

Eat lots of carbohydrates and fats, and eat at least 3 times a day

Many people try to restrict any carbohydrates or fats when they are trying to weight loss . This is a bad idea if your goal is to gain weight, because it will make it harder to get enough calories. Eat plenty of foods rich in carbohydrates and high in fat if weight gain is a priority for you. It is best to eat lots of protein, fats and carbohydrates in each meal. is also a bad idea to intermittent fasting. This is useful for weight loss and improved health, but can make it much more difficult to eat enough calories to gain weight. Be sure to eat at least 3 meals a day, and try to add in snacks high energy whenever possible.

Tips :. In order to gain weight, eat at least 3 meals a day and be sure to eat a lot of fats, carbohydrates and proteins

Eat a lot of food energy high density and use of sauces, spices and seasonings

again, it is very important to eat whole foods, especially of the individual ingredients. The problem is that these foods tend to be more filling than processed junk foods, so it is harder to get enough calories. The use of a lot of spices, sauces and condiments can help with this. The tastier the food is, the easier it is to eat a lot of it. Also, try to emphasize energy-rich foods as much as possible. These are foods that contain a lot of calories in relation to their weight. Here are some energy-rich foods that are perfect for gaining weight:

• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
• Nuts :. raisins, dates, prunes and other
• milk High fat: The whole milk, full-fat yogurt, cheese, cream
.
• Fats and Oils: extra virgin olive oil and avocado oil
• :. grains. Whole grains like oats and brown rice
• Meat: chicken, beef, pork, lamb, etc. Choose fattier
courts
• Tubers:.. potatoes, sweet potatoes and yams
• The black chocolate, avocados, butter peanut, coconut milk, granola, trail mixes.
• Many of these foods are very abundant, and sometimes you may have to force yourself to keep eating even if you feel full. may be a good idea not eat a ton of vegetables if weight gain is a priority for you. Simply leaves less room for high-energy food. Eating the whole fruit is fine, but try to emphasize the fruit that does not require much chewing, like bananas.

  Tips: You can add sauces, spices and seasonings to your food to make it easier to eat more of them. Basing your diet on foods rich in energy as much as possible.

  Heavy lifting and improve their strength

  In order to ensure that excess calories to muscles instead of just fat cells, then it is absolutely crucial to lift weights.
• Go to a gym and lift 2-4 times a week. Heavy lifting, and try to increase the weight and volume over time. If you are completely out of shape or you're new training, then consider hiring a qualified personal trainer to get you started. you may also want to consult a doctor if you have bone problems or any kind of medical problem. is probably better to take it easy on the cardio for now. They focus mainly on the weights. Doing some cardiovascular exercise is good for improving fitness and well-being, but do not do so you end up burning all the extra calories you are eating.

  Tips: is very important to lift heavy weights and improve their strength. This will help you gain muscle mass rather than just fat.

  8 More tips for weight gain

• The combination of a high intake of calories with heavy strength training are two most important factors to gain weight. said, here are some more tips to gain weight even faster:

  1. Do not drink water before meals. This can fill your stomach and make it harder to get enough calories.
  2. eat more often. Squeeze extra snack or a meal whenever he can, for example, before bedtime.
  3. Drink milk. Drinking whole milk to quench thirst is a simple way to get more high-quality protein and calories.
  4. Try winner shakes weight. If you are really struggling then you can try weight gain shakes. These are very rich in proteins, carbohydrates and calories.
  5. Use larger dishes. definitely use large plates if you are trying to get more calories, and smaller plates make people eat less automatically.
  6. Add the cream to your coffee. This is a simple way to add more calories.
  7. Taking creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds of muscle weight.
  8. Get quality sleep. Sleep is very important for proper muscle growth.

  Tips: There are several other things you can do to gain weight even faster. These include drinking milk, milkshakes using Weight Gainer, adding cream to your coffee and eat more often.

  Weight gain can be difficult, and long-term consistency is the key to success

  Actually, can be very difficult for some people gain weight. That's because your body has a weight set point where you feel comfortable. Whether attempts to pass below your set point (lose weight) or above it (weight gain), your body resists changes by controlling your hunger levels and rate metabolic. When you eat more calories and weight gain, you can expect your body responds to reduce appetite and increase your metabolism. This is largely mediated by the brain as well as regulating hormones such as leptin weight. So you should expect a certain level of difficulty. In some cases, you may have to literally force yourself to eat despite feeling full. At the end of the day, shifting his weight is a marathon, not a sprint. It may take a long time, and must be consistent if you want to succeed in the long run.
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