If your body mass index (BMI) is below 18.5 then you are underweight and you should try to increase your weight because being underweight is as bad for health as obesity.
However, this does not mean that you start consuming fatty foods and sugary drinks as they harm your health. Let us tell you today how to gain weight.
It is important to have the right diet and exercise to gain weight – Expert Doctor
Expert Doctor explained that the change in body weight depends on the calories of the food consumed and the calories burned. At the same time, when calories are consumed, the body stores them as glycogen and fat.
If a person wants to gain a healthy weight in his lean muscles, then he has to include proper exercise in his daily routine and foods rich in carbohydrates, proteins and fats in the diet.
Diet should contain the right amount of calories
To gain weight, you need to consume more calories than your body burns. Begin by adding 300-500 more calories to your regular diet per day to gradually gain weight.
Use a large plate to eat, this method will automatically make you able to eat more than your normal diet. Additionally, eat some healthy foods at frequent intervals.
Incorporate proper exercise into your routine
Regularly practice exercises such as strength training , which can help you gain weight by building muscle. Additionally, they can stimulate your appetite.
If you focus on building muscle rather than fat, you can gain weight in a healthy way. Practicing exercises like squats, push-ups and weight lifting can help you increase your weight faster.
Do not do this work to gain weight
Many people eat junk food fiercely in order to gain weight, while this is wrong. So do not eat junk food at all.
Apart from this, many people also consume medicines and protein supplements to gain weight, but these things are harmful to health. Especially with the use of medicines, you can gain weight, but in future you have to face its harmful consequences. Stay away from the use of intoxicants as well.
How much weight gain is right?
A BMI of 18.5-24.9 indicates ideal weight. At the same time, BMI of 25 and 29.9 are overweight and people over 30 are obese.
BMI is calculated by dividing a person’s weight in kilograms by his height in metres, squared.
It has nothing to do with a person’s gender or age. You must gain enough weight to reach the normal BMI range.