6 Natural Ways To Help You Gain Weight
By: Pinki Tue, 03 Oct 2023 10:21:29
As per data from the World Health Organization (WHO), approximately 462 million individuals worldwide suffer from undernourishment.
In addition, a report from WHO in 2018 revealed that 21.9%, or 149 million children under the age of 5, experienced stunted growth, while 7.3%, or 49 million children under 5, were affected by wasting. Furthermore, the report highlighted that nearly 45% of deaths among children under the age of 5 were associated with malnutrition.
While excessive weight or obesity can lead to health issues, being severely underweight can also result in numerous health complications. To address this concern, we have compiled a list of 12 effective methods to naturally gain weight in a healthy manner at home. If you are looking to increase your body weight or build muscle, you have come to the right place. Keep scrolling to learn more!
The Centers for Disease Control advises utilizing BMI (Body Mass Index) as a tool for assessing whether you fall into the categories of being overweight, underweight, or having a healthy weight.
To calculate your BMI, you can make use of the following link. Women whose BMI is less than 18.5 are classified as underweight.
Various factors can contribute to being underweight, with some being physical in nature and others stemming from psychological causes.
# Healthy Carbs and Fats
Following a diet that is high in carbohydrates and fats is one of the best ways to gain weight healthily. While carbs provide energy, healthy fats are calorie dense. Together, they gradually increase weight.
Some healthy sources of carbs and fats are:
Pumpkin and sunflower seeds
# Eat More Calories
Theoretically, eating an additional 500 calories every day increases your weight by a pound in one week. So, eat more calorie- and nutrient-dense foods through the day in the form of heavy meals and snacks. You can either increase the portion sizes or eat smaller meals more frequently throughout the day. Avoid eating empty calories that do not provide any nourishment.
You can increase your calorie intake by adding nuts, seeds, or cheese as toppings in your meal. Below are some more snack options to increase your calorie count:
Hummus with whole grain crackers
Avocado on toast
Bread with your choice of nut butter (peanut, almond, cashew or walnut butter)
Muesli with fruits
Oatmeal with mixed nuts
Boiled eggs with toast
# Eat Plenty Of Protein
If you're seeking guidance on how to increase your weight from the comfort of your home, the key lies in boosting your protein consumption. Protein is the most crucial nutrient for facilitating weight gain, and it plays a significant role in building muscle, ensuring that your weight gain is primarily composed of lean muscle rather than fat.
For individuals who are underweight, the recommended protein intake typically ranges from 1.5 grams to 2.2 grams per kilogram of their body weight. Research indicates that when you adhere to a high-protein diet, the majority of surplus calories are directed toward muscle storage.
# Improve Physical Strength
Maintaining physical strength and preventing the conversion of excess calories into fat is a crucial consideration. This can be achieved through weightlifting sessions at the gym or engaging in sports activities.
Make it a routine to visit the gym at least 4 to 5 times each week to promote the growth of muscle mass. Concentrate primarily on strength training exercises rather than dedicating excessive time to cardiovascular workouts.
While cardio exercises are excellent for cardiovascular health, they tend to burn a substantial amount of calories, which may not be advantageous if you are aiming to gain weight, especially when underweight.
# Keep Yourself Hydrated
The concept of drinking water has often been associated with weight loss because it can reduce food intake by creating a feeling of fullness. Therefore, it's generally recommended not to consume water immediately before or during meals. However, it's important to note that drinking water itself doesn't contribute to weight gain; rather, it helps prevent dehydration and eliminates toxins from the body. To maintain proper hydration while aiming to gain healthy weight, you can incorporate protein smoothies into your diet.
On the other hand, some medical experts argue that excessive water intake can potentially lead to weight gain. They propose that the body has a limited capacity to expel water, and when you exceed that limit by drinking too much water, the excess may be retained in the body, resulting in weight gain in the form of water retention.
This represents one of the simplest and budget-friendly methods for increasing your calorie and starch intake. However, it's worth noting that excessive potato consumption has been linked to long-term weight gain.
Due to their high glycemic index, consuming potatoes regularly can potentially lead to blood sugar spikes. To mitigate this, you might consider occasionally substituting potatoes with sweet potatoes. Sweet potatoes are rich in fiber and resistant starch, which can actually support weight loss. Nevertheless, with proper cooking and preparation, they can still assist in gaining a few pounds.
One approach is to create a delectable sweet potato mash by incorporating butter or cheese and adding some meat for a well-balanced carbohydrate and protein snack. You can also include mashed potatoes as a side dish with your meals or enjoy a baked potato as a satisfying snack.