How to Successfully Gain Your Weight
Women who are very thin, or have a body mass index (BMI) below 18.5 may also consider weight gain to maintain a healthy lifestyle.
Being underweight can cause many health problems for women, such as reduced muscle mass, a weak immune system, unhealthy hair, skin, and nails, weakened bones, and a lack of ability to menstruate.
Gaining weight, and maintaining a healthy lifestyle can reduce the chances of these health problems occurring.
Women need to look for healthy ways to gain weight, rather than gaining weight through the growth of fat on their bodies.
Main Causes of Underweight
There are clinical prerequisites that can cause unhealthy weight loss, including:
- Thyroid problems:
Having an overactive thyroid (hyperthyroidism) can increase metabolism and cause unhealthy weight loss.
- Eating disorders:
These include anorexia nervosa, a serious intellectual disability.
- Eliac's Disease:
Extreme structures of gluten intolerance. Most people with celiac disease don't realize they have it.
- Diabetes:
Having uncontrolled diabetes can lead to extreme weight loss.
- Infection:
Certain infections can make a person very emaciated. It consists of parasites, TB and HIV/AIDS.
- Cancer:
Cancerous tumors often burn large amounts of energy and can cause anyone to lose a great deal of weight.
If you are underweight, you may also choose to see your doctor for a serious medical condition.
What's the Fastest Way to Gain Weight for Women?
Eat 3 to 5 times daily
Eating at least three times a day can make it easier to increase your calorie intake. Snacking between meals can also help increase the number of calories in food.
Eat More Calories
What you can do to gain weight is to create a calorie surplus, i.e. you consume more calories than your body needs.
Determine your caloric requirements using the calorie calculator.
If you prefer to gain weight slowly and steadily, aim for 300-500 more calories than you burn each day, the calculator says.
If you choose to gain weight quickly, aim for 700–1,000 energy levels above your maintenance level.
Calorie calculator only helps estimate. Your requirements may range from several hundred calories per day.
Weight training
Weight training at least three times a week will assist in gaining and maintaining lean muscle mass.
It's important to have an ideal and healthy body weight. This will help you gain and maintain lean muscle mass.
To continue gaining lean body mass, men and women need to vary and increase their workouts, by increasing the weight they lift, or the number of reps or sets.
Compound movement is one of the ways men or women, it can build muscles effectively. It consists of lifting weights that engage multiple muscle groups, such as the deadlift, squat and bench press.
People who exercise frequently should pay attention to their calorie consumption, to ensure that they are providing their bodies with sufficient fuel.
Fill up on lots of carbohydrates and fats, and eat at least three times a day.
Many people try to limit the good fats, when trying to lose weight.
If your goal is to gain weight, this is a bad idea, as it makes it more difficult to get enough calories.
Eat lots of high-carb, high-fat foods if weight gain is a priority for you. It's great to eat lots of protein, fat, and carbs at each meal.
Intermittent fasting is not appropriate either. This is useful for weight loss and improving health, but it can make it harder to eat enough calories and gain weight.
Make sure to eat at least three meals a day, and try to add energy-packed snacks at each opportunity.
Focus on Quality, and not Quantity
When you're trying to gain weight, burgers, chips, and milkshakes all day long aren't good for your body. Instead, choose nutrient dense foods from all of the different food groups.
Good choices include whole grains, such as whole wheat pasta, fruits and vegetables, nuts, and lean proteins.
Customize Your Workout Routine
Focus more on strength training than on activities that will increase your heart rate.
Moderate intensity cardio is fine, but avoid some that are too heavy, as you will stop burning more calories.
Remember to eat protein (good sources include poultry, eggs, tofu, beans, lentils or peanut butter) within 45 minutes of your workout to speed up recovery.
Low vegetable diet
Lots of vegetables are filling, but low in calories. It's important not to cut it out of food, for the sake of gaining weight.
Vegetables are a source of necessary vitamins and minerals, and not eating enough vegetables can lead to malnutrition.
Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is very important for keeping their heart, lungs and brain healthy.
Running, swimming and biking are great ways to get a cardiovascular workout.
If you're looking to gain weight, you can try limiting cardiovascular exercise to 20 minutes three times a week, instead of avoiding it altogether.
Don't give up too soon
Safe weight gain takes patience and determination. It's impossible to see results right away. Everyone is unique, and it may take longer for some people than others.
Maintain Profit
Maintenance is an important part of any weight gain program. If you start training yourself, and fall out of the routine, you will quickly lose what you have gained.
It took only two months of inactivity, to destroy years of training. Make a wish and meet them Find methods to trade your moves for days, when you get bored. Stay on it.
Variety makes life easier, so tweaking the flavors of your food, and getting regular exercise, are integral to keeping you from sitting still.
Keep bringing energy to keep your interior gadgets working regularly. Stay tuned for its care and pursuit, and it will get you through anything.
Most importantly, see your healthcare practitioner, in most cases, to proactively diagnose adverse symptoms, rather than finding out later.
Summary
Whatever your reason for being thin, sometimes you ignore your health problems in order to gain weight.
There is a stereotype that there are no naturally thin people. So it's only natural that thin people often experience some sort of discrimination. However, thin women have the same risk of health problems as women who are obese or overweight.
Substantial weight loss can be associated with adverse health effects, including lack of energy, malnutrition, weakened immune system, osteoporosis, and, in women, loss of menstrual function and complications of pregnancy.
Most importantly, if you are suffering from unexplained weight loss, or can't seem to gain weight, despite an increase in your calorie intake, see your doctor.
Some medical conditions can lead to unhealthy weight loss. Your medical doctor can help rule out serious health issues.