Healthy Ways to Gain Weight Fast and Safely

According to a study, 10.8% of men and 14.9 percent of women globally are obese, identified as having a BMI of 30 or more, while only 8.8% of men and 9.7% of women are underweight, defined as having a BMI of less than 18.5.

To identify whether you are overweight, underweight, or at a healthy weight, the Centers for Disease Control suggests using BMI (Body Mass Index). If BMI is less than 18.5, you are considered underweight. Your BMI ranges from 18.5 to 24.9, which is a normal or healthy weight. If your BMI is between 25.0 and 29.9, you are overweight. If your BMI is 30.0 or more, you are obese.

High Metabolism: Some people have a high metabolic rate that they don't gain weight even when they eat heavy, calorie-dense meals.

Family History: Some people are born with genes that cause them to be naturally slim with a low BMI.

High Physical Activity: People who regularly engage in high amounts of physical activity, such as jogging, running, swimming, or participating in sports, are more likely to be underweight. Even while they are sleeping, they burn many calories throughout the day.

Depression & Stress: People suffering from depression or stress may seriously lose appetite and lose a lot of weight quickly.

Eating Disorders: Some eating disorders, such as anorexia nervosa, bulimia nervosa, and binge-eating disorder, cause people to be underweight.

Weight loss programs are highly popular nowadays. However, many people are struggling with weight gain fast and safely.  To gain weight is not strenuous and can be achieved by just inverting several key dieting principles.

Consume more calories than your body needs: Generating a calorie surplus, or eating more calories than your body requires, is the most crucial thing you can do to gain weight fast and safely.

Aim for about 700–1,000 calories more than your maintenance level if you want to gain weight too fast.

Consume a lot of protein: Aim for 0.7-1 g of protein per pound of bodyweight to gain weight (1.5 - 2.2 grams of protein per kg). Meats, fish, eggs, dairy products, legumes, almonds, and other high-protein foods are just a few examples.

Consume Carbohydrates and Fats: If you want to gain weight fast and safely, eat a lot of high-carb and high-fat foods. At each meal, eat enough protein, fat, and carbohydrates. Eat at least 3 meals every day, with lots of fat and carbohydrates.

The following are some healthy carb and fat sources:

• Rice
• Whole grains
• Full-fat yogurt
• Oats
• Cheese
• Avocado
• Coconut oil
• Whole eggs
• Pumpkin and sunflower seeds

Eat a lot of energy-dense foods to gain weight: Add a lot of spice, condiment, and sauce to make the food taste good and allow you to eat more of it. Foods high in energy

• Almond, walnut, macadamia nut, peanut, and other nuts
• Raisins, dates, prunes, and other dried fruit
• Whole milk, full-fat yogurt, cheese, and cream are examples of high-fat dairy.
• Extra virgin olive oil and avocado oils are good fats and oils.
• Oats and brown rice are examples of whole grains.
• Chicken, beef, pork, lamb, and other meats. Choose the fatty cuts.
• Potato, sweet potato, and yams are examples of tubers.
• Trail mixes, dark chocolate, avocados, peanut butter, coconut milk, granola

Maintain your hydration: Weight reduction has long been linked to water consumption, since it helps to reduce the amount of food eaten. As a result, avoid drinking water before or during meals because it makes you feel full. Water does not aid weight growth, but it does prevent dehydration and removes toxins from the body.

Snacking before bedtime and getting a good sleep: When possible, sneak in an extra meal or snack, such as before bed. Muscle growth requires a lot of sleep.

Avoid smoking: Smokers weigh less than nonsmokers and stopping smoking frequently results in weight gain.

Milk consumption: Drink milk and weight gainer drinks that are high in proteins, carbs, and calories while sitting at home to help you gain muscle and weight.

For meals, use a larger plate: If you want to eat more calories, use large plates; this will boost your consumption of healthy nutrients, which will help your body acquire weight faster.

Combine food items: If your plate contains a variety of foods, start with calorie-dense and protein-rich items. The vegetables should be consumed last.

Exercising with weights: Strengthen your muscles by lifting big weights. This will help you in muscle mass gaining rather than just fat.

Supplement to help you gain weight fast and safely: To gain weight naturally, you might take supplements like Creatine Monohydrate. Just 3–5 grams per day will be enough.

• Overdoing cardio activities will cause you to burn more calories than necessary. It is, however, vital not to overlook cardio entirely. You can be doing it once or twice a week while also doing weight training.
• Many people feast on unhealthy junk food to acquire weight quickly. This should be avoided.
• Do not give up too soon. Healthily and fast gaining weight takes a lot of time, patience, and effort. Simply keep going.

The key to gaining weight is to consume more calories than you burn via physical exercise. Lifting weights is also necessary so that the extra calories from high-calorie diets and snacks are utilized to develop muscle rather than fat. Hope that this knowledge has helped you gain weight fast and safely.