Tips for Healthy Weight Gain

Being underweight can make us take desperate measures like overeating and avoiding nutritious food that can negatively impact our bodies.

Trust me when I tell you that donuts and sodas are not the solutions to your problem.

Then what is the key to healthy weight gain? I am happy to share some simple lifestyle changes you can implement to reach your nominal weight. So let’s get into it.

1.Home-Cooked Meals:

The first and foremost step is to strictly take home-cooked meals. Most people think that the process of gaining weight is an all-you-can-eat feast in which you can have as much junk food because, at the end of the day, the main goal is just one – gaining weight.

Sadly, this is not how it works. You should exclusively take home-cooked meals till you reach the nominal weight.

2. Protein Intake:

Next, regulate and increase your protein intake. Protein-rich food should always be on your plate, as protein helps in increasing muscle mass.

If you are a non-vegetarian, you can add chicken breasts, eggs, fish, or any seafood to your plate to make your plate protein-rich.

If you prefer vegetarian options, you can add lentils, spinach, lima beans, bean sprouts, green peas, spinach, sweet corn, broccoli, cottage cheese, and greek yogurt to your meals.

Also, remember to eat the proteins on your plate first. The reason is that when you are hungry, the first thing you eat is disintegrated by the digestive juices and released into the body in the form of energy. So remember – protein first!

3. Regular Meals:

The next thing to keep in mind when aiming to gain weight is eating 3-5 meals per day. When I say meal, I mean a full plate with all the nutrients (and not junk).

4. Balanced Nutrient Intake:

There are five basic nutrients – proteins, carbohydrates, vitamins, minerals, and fats.

As I mentioned earlier, your priority should be proteins, but this does not mean you can neglect other nutrients.

Your plate should always be balanced and should contain all five nutrients. When you start consuming all these nutrients in a regulated manner, your body will gradually revert back to them.

So it’s time to become thoughtful so that your body starts taking you seriously.

5. Calorie Regulation:

The next thing to keep in mind throughout this journey is to regulate your calories.

The fundamental calorie need for a man is 2500 per day, and for a woman, it is 2000 calories per day. You can increase your calorie intake in this journey of gaining weight.

But remember that all these calories you take should be through healthy resources. It should come from home-cooked food, salads, or fruits, not junk food.

So please make sure that you are healthily fulfilling your daily calorie intake.

6. Water Consumption:

Further, you must not drink water while eating. Most of us are in the habit of drinking water in between our meals.

There are verses in the Sanskrit language that taking little sips of water between meals is good for the gut. But remember, we do not want to dilute the protein.

Drinking water between meals can dilute the protein we take and make it less beneficial. You can drink water before having food or one hour after completing eating.

7. Milk Consumption:

The next one is an age-old method – drinking milk. People who are into wrestling still follow this rule.

Although, milk has now become a debatable topic when it comes to its purity. You should keep faith in the source from which you are buying the milk.

Need it to be cow milk, buffalo milk, soy milk, or whatever kind of milk you prefer, have faith in its nutrients. Believe in the nourishment it will provide your body.

Milk is an excellent source of protein. It also contains other nutrients like calcium, Vitamin B, Phosphorus, Vitamin D, and Potassium. Drinking milk can help you to maintain a healthy weight.

8. Avoid Toxic Habits:

Lastly, one of the crucial points is no toxification. If you are a smoker or drinker or are into any sort of drugs, any of the above-mentioned tips are not going to work for you.

The way to a healthy life will only start once you get rid of all sorts of toxic habits. Your body needs your support in living a healthy life. So now is the time to give on these habits and adopt a new and healthy way of living.