Being underweight is just as bad for your health as getting obese. It can either be due to poor nutrition (malnutrition) or other medical reasons. Although obesity is a leading health problem, being underweight can also cause many serious complications. As per a study, underweight individuals, specifically, men are at 140% greater risk of early death as compared to women.
Did you know that metabolism plays a key role in weight managament? A slow metabolism means that a person burns fewer calories and gains weight easier. A fast metabolism burns calories quicker, so these people can eat a lot without gaining any extra pounds.
Interestingly, achieving your optimal weight goals is possible even with a fast metabolism. Are you are also struggling to increase your body weight and looking for a way to gain a few pounds?
If so, this article is for you!
What underweight actually means?
Being underweight means a Body Mass Index (BMI) less than the optimal limit. Generally, people having BMI lower than 18.5 are considered underweight, whereas BMI of more than 25 is considered overweight.
Fast Metabolism Diet may also help you lose weight.
What Is Metabolism & How It helps you gain weight?
Different individuals require a different amount of food to gain weight. It is because the metabolic rate can be slow or fast, varying from person to person. Those with higher metabolic rate tend to burn calories faster than those with slow metabolism. Thus, they may need to eat more food to gain body weight.
But eating more calories doesn’t mean eating processed and fast foods. On the contrary, adhering to a healthy weight gain food list can help you increase your BMI by eating highly nutritious foods.
Healthy Ways to Gain Weight
Gaining weight may seem easier as compared to losing weight, but it isn’t true. People tend to have the misconception that eating a lot can easily add to their weight. They even purposely opt for junk food to increase their body mass.
Taking supplements for weight gain could also be an effective way to gain weight (when they are prescribed by a healthcare professional or a dietitian).
Practically, gaining weight could be quite challenging especially if you have a fast metabolism. The ultimate goal is having a balanced muscles mass and subcutaneous fat.
So, how to gain healthy weight without disrupting your lifestyle completely? Here are some effective methods that can help you gain weight with a fast metabolism.
Exceed Regular Calorie Intake
The ideal way to gain weight is to increase your calorie intake. The goal is to eat more calories per day than your body actually burns (this is also called calorie surplus). In theory, when you start consuming a higher number of calories, your body would start storing them either as a muscles mass (if you work out regularly) or fat. Consequently, this may result in healthy weight gain.
How many calories to gain weight?
Knowing your current calorie intake can help you identify how many calories you need to gain weight. You can add 300-500 more calories gradually. However, if you want to increase your weight faster, you could aim adding 700-1000 calories.
How fast can you gain weight?
Gaining weight is not an easy task. The ideal way to gain weight is to eat more calories than you burn off. However, the time it takes to see results strongly depends on your body, metabolism, muscle mass, and digestion.
Opt for Protein-rich Diet
Proteins are the building blocks of muscles. Eating more protein can assist you in weight gain. Proteins can help turn your calories into muscle mass rather than fatty tissue. And they tend to keep you full for longer!
Protein supplements are also accessible nowadays. However, natural protein intake is usually recommended and preferred as protein supplements may contain additives like sugar, sweeteners, preservatives, and hydrogenated fats. So, try to adding protein-rich foods such as nuts, oats, meat, fish, poultry, eggs, dairy products, legumes and soy into your menu.
Build Body Muscles
It can be a good idea to develop a muscle-building routine, which could build you the habit of working out regularly and consistently. That being said, before engaging in a strict fitness routine, consult your healthcare provider about your overall health condition and ability to exercise (especially if you haven’t been exercising regularly in the past years). Working our with a fitness trainer can further help you prevent physical traumas.
In terms of weight lifting, there is still some controversy. Some experts suggest that individuals should use lighter weights with more reps, whereas others recommend lifting heavier weights with only a few repetitions. Fitness trainers often can help you identify the training methods that work for you, your body, and metabolic rate.
Eat as much as you can
If your goal is to gain weight aim eating at least three times a day. Often, underweight individuals tend to eat less as they get full faster.
Remember, whenever the body misses a food group (carbs, fats, or proteins) in the diet, your muscles have to compensate for it. Hence, having a balanced and diverse meal a couple of times a day is key to keep you body healthy, nourished, and active.
In between your main meals you could reach for nutritious snacks like fruit, protein bar, whole grain crackers, a smoothie, or a handul of nuts.
People generally understand the importance of water intake for weight gain. This is usually because water is a calorie-free substance.
With that in mind, water should be a preferred drink for both individuals who want to gain and lose weight.
That being said, it may be a good idea to avoid drinking water before having a meal. It could fill up your tummy, causing you to feel full sooner and eventually eat less.
*Fizzy, flavored, or alcoholic drinks are not a healthy substitute for water.
Gaining weight requires effort and dedication. With a fast metabolism, the weight gain can be quite difficult. However, with the right lifestyle changes, routnes, and practices you can make the process easier. Consult a registered dietitian or your healthcare provider to minimize the risk of malnutrition and achieve healthy and long-lasting results.