If you’re underweight, you may be looking for ways to gain weight fast. You may also be wondering why you are thin in the first place, and what you can do to fix it. There are several reasons that someone may be underweight, and some of them require medical attention from a doctor or nutritionist; however, there are other lifestyle habits that are more within your control that can help you to gain weight faster naturally.
Don’t Try Extreme Diets
Don't try an extreme diet. Sure, you might be able to lose weight quickly on one, but chances are good that it's a temporary fix and you'll just gain the weight back when you start eating normally again.
One of the most sensible ways to gradually gain weight is by steadily increasing your calorie intake as you go about your daily routine. After all, anything with more calories than what your body burns off will result in some type of weight gain over time.
But don’t worry; we aren’t suggesting a 2,000-calorie diet. Instead, pick up where your body left off at the end of each day by adding 200-300 extra calories per day until you reach the desired number.
Remember: It doesn't matter if those extra calories come from healthy food or junk food! The key here is adding more calories to your diet in order to gradually gain weight.
Doing so while making sure you're still getting enough nutrition will not only make it easier for you to maintain your new weight, but also help prevent any health problems that may arise from malnutrition.
To do this, it's important to consume foods rich in protein, fiber, vitamins and minerals (like eggs).
In addition to consuming a well-balanced diet high in calories, there are many other things you can do to increase your BMI. For example, aerobic exercise is known to have a positive effect on weight gain and muscle mass.
A study done by the American Council on Exercise found that people who combined aerobic exercise (walking) with strength training gained 14 pounds more than those who didn't.
And according to a research team out of Sydney University, obese individuals who did 45 minutes of cardio every single day lost 17 pounds after 12 weeks.
That being said, you could either opt for a strenuous exercise regime like CrossFit or simply work out more often during the week to see results in your waistline.
Gaining weight does not always mean gaining fat - which is why it's important to focus on how much you eat rather than what types of food you eat when trying to add weight.
By doing so, you'll be able to put on weight without packing on additional fat - which is great news if your goal is fitness rather than vanity.
Eat Enough Calories and Macronutrients
In order to gain weight, you need enough calories and macronutrients from healthy foods. Your body can't gain weight by eating junk food only - in fact, that will make it worse because the increased sugar intake stimulates your appetite so you eat more often, disrupting normal appetite-related hormones.
Eat a good mix of proteins, carbohydrates and fats that includes lots of plant-based foods. Make sure there is plenty of whole grains, fruits and vegetables, beans and nuts in your diet. The more variety in your diet the better: it is almost impossible for one single food to provide all the nutrients you need!
That's why eating a wide variety of healthy foods with every meal is so important. Try not to eat too many high calorie snacks, like chips or chocolate bars, if you want to gain weight without adding fat. These are great for comfort when feeling down but not for maintaining or gaining weight!
Eating before bedtime is also a factor that causes disrupted sleep which leads to decreased energy levels which causes even less energy than before. Too much TV time is also correlated with obesity so try to limit it as well.
If you're struggling to get enough calories and macronutrients into your diet, consult an expert on how to increase BMI level. It may be possible for them to recommend supplements that contain the needed micronutrients you need such as calcium or vitamin D (depending on what deficiencies exist).
What should I eat if I want to gain weight? If you are trying to put on pounds without gaining too much fat, then eating right before bedtime might not be such a great idea.
But does eating before bed really cause weight gain? Well, not all nutritionists agree on this question. While some experts say it's OK to have your last meal within two hours of going to sleep, others say the last thing you should do before turning in is drink lots of water.
One of the most important things you can do when trying to gain weight is starting exercising. Cardio exercise is especially effective because it elevates your heart rate and keeps your metabolism elevated throughout the day, burning calories even when you're not working out.
It doesn't matter what type of workout you choose, but try for at least twenty minutes of walking each day for a good calorie-burning activity. And don't forget about strength training!
A thirty-minute weightlifting session will produce a better muscle building effect than thirty minutes on the treadmill. Strength training also speeds up your resting metabolic rate - meaning that as soon as you finish lifting weights, you'll be burning more calories than before.
In fact, just one set of 15 repetitions with an 8-pound dumbbell burns approximately 150 calories in 30 minutes (not including the energy spent during exercise).
The best way to start exercising is by building muscle. Muscle helps your body burn more calories at rest and it can also improve your metabolism (more muscle = faster metabolism).
An effective exercise plan will ensure that you gain weight quickly, even if you don't eat as much food. A 20-minute exercise session 3-4 times a week is ideal for beginners - but try adding more resistance or weight if you want a bigger effect.
Keep in mind that fat takes up less space than muscle, so if you want to gain weight without gaining fat, incorporate exercises into your routine where you lift heavy weights.
Squats are great for this! Squatting increases testosterone levels which means that over time, your muscles will grow and shrink less often (and shrink less drastically) - this results in the appearance of more muscle mass while still allowing the fat cells to swell.
When combined with eating well and plenty of sleep, squatting can help make sure you gain weight without gaining fat.
Take Supplements if Needed
Many supplements can help a person put on weight, but many people hesitate to take them because they fear that they will cause fat.
Don't stress about not getting the nutrition you need, find out how much you should be eating in the first place! Supplements may also not be appropriate for those on medications.
Supplements may also not be appropriate for those with medical conditions. No single supplement will make you gain weight without adding fat (nor do most dieters wish to gain fat weight).
Supplements do what they claim as long as you follow the instructions and have enough calories in your diet. Supplements only work when coupled with healthy behaviors like exercising and sleeping enough.
Supplements don't provide all of the nutrients needed by a body so they should never replace healthy habits like exercise or sleep. A skinny person should increase their calorie intake to maintain a healthy lifestyle.
They might try drinking more milk, eating more fruits and vegetables, and chewing their food slower to give themselves time to feel full before swallowing.
One thing that skinny people may struggle with is hunger cues telling them that they are hungry when they actually aren't; this is why increasing the amount of fiber in their diet can really help them feel fuller longer.
The best way for someone who is underweight or undernourished to gain weight would be to consult with a doctor before starting any new regimen, including taking supplements if necessary.
Eat More Slowly
Sitting down for your meal and chewing it slowly can help you feel fuller. Not only that, but the slower speed at which you chew will give your body more time to digest the food, meaning you'll get full quicker and you'll also absorb more nutrients from what you're eating.
This is important because as it stands many people are eating while they go, without taking a moment to enjoy their food. The same goes for when we eat out at restaurants; most of us wolf down our meals in a matter of minutes.
However, if you want to know how to gain weight fast for skinny people, slowing down is a great way to start. It may sound counterintuitive, but this strategy actually forces your stomach to do less work than normal so that it takes longer for it to tell your brain that you're full (think about how long it takes before you finish reading this sentence).
Eating too quickly causes stomach acids and enzymes called amylase to be used up before they have had enough time to break down foods into simple sugars that feed the lining of the stomach.
As a result, some things might not be digested properly so may cause discomfort or even lead to gas and bloating. One of the best ways to avoid these problems is by making sure you chew each mouthful at least 30 times before swallowing it, whether you're eating an apple or a hamburger.
Keeping your eyes on your plate can also help curb mindless overeating because studies show that visual cues increase how much we eat. Try counting how many times you chew each bite-it's hard!
And remember: one study found that participants who were given apples to snack on throughout the day ate significantly fewer calories during their next meal than those who didn't snack on anything, so don't forget snacks like fruit and vegetables!
Learn to Love Breakfast
Gaining weight is a tough task. But, with a few tweaks in your diet and some hard work you can get to your goal in no time.
For starters, it's important to learn to love breakfast because it is one of the most important meals of the day. Breakfast helps to regulate blood sugar levels, stabilizes metabolism and jump starts your day by providing nutrients like vitamin B6 which plays an important role in energy levels and weight management.
In fact, studies show that individuals who skipped breakfast were found to have lower concentration during the following tests than those who did not skip breakfast.
It's also worth mentioning that since breakfast gets the body going, eating early in the morning prevents overeating later on in the day which can lead to weight gain over time.
I know there are many people out there who say they just don't have time for breakfast but believe me when I say that it really does take less than five minutes to make something quick. There are countless ideas online about what to eat for breakfast but my personal favorite is a boiled egg with toast and coffee.
If you feel like this doesn't sound too appetizing then try adding different ingredients such as cheese, avocado or even salsa.
The point here is to keep things simple so focus on foods that are rich in protein, healthy fats and complex carbohydrates such as oatmeal or whole wheat toast.
Include Some Cheat Meals in Your Diet
Another way is by including cheat meals into your diet on occasion. These high calorie/high fat foods allow you an opportunity for one meal per week where you can eat what you want and not worry about staying on track the rest of the time, which can be demoralizing.
You may also find that this one day allows you to better control your appetite in the following days due to hormonal changes. One cheat day a week is not enough though!
A weekly cheat meal will provide a small boost in calories, but it won't make up for all the weeks of unhealthy eating or no exercise that led up to it. To successfully gain weight without fat, this should ideally be done every other day or twice a week depending on how much weight you need to gain.
Your cravings are most likely going away because as soon as you take care of them with a little indulgence they go away quickly!
Learn About Food Addiction
You've probably heard this phrase before: you are what you eat. That's just as true for people as it is for plants, and especially true for people with food addiction.
Food addiction is really just a form of type II Diabetes where your body constantly releases insulin in order to break down glucose, which if left unchecked can cause complications like depression, cardiovascular disease, and diabetes.
Fortunately, there are ways you can stop the cycle by adjusting your diet and learning new coping skills. Exercise stimulates the release of endorphins that make us feel happy and good about ourselves - a positive feedback loop that helps combat food addiction.
Cutting out white flour, sugars and simple carbs can help create less severe blood sugar swings during the day. Eating fewer processed foods will also lead to weight loss because these have a higher glycemic index than natural foods.
L-Tyrosine may be an option for those who want to gain weight without eating more. When our bodies enter fight or flight mode, adrenaline causes fat cells to release stored energy so we have enough energy for the impending danger.
This might mean being able to maintain muscle mass despite being very thin.
Finally, changing up your routines and doing things you love when life gets stressful will reduce cravings and relapse into old habits. As always, talk to your doctor or therapist before making any drastic changes!
Stop Counting Calories!
If you want to learn how to gain weight fast, the first thing you need to do is stop counting calories. In order for your body to gain weight, it needs calories, and calorie restriction won't help you in this goal.
The best way for a skinny person to gain weight is by eating healthy whole foods that include healthy fats like avocado and nuts, which are good for underweight people who may not get enough fat from food.
In order for our bodies to have a more effective rate of weight gain we need nutrients that contain protein, carbohydrates and fat- these macronutrients will give us the most effective rate of muscle growth.
Eating before bed can cause weight gain because when we sleep our body doesn't burn as many calories as when we are awake, so over time the excess energy (calories) will be stored as fat if not used.
For women with high metabolisms and women who don't consume many fatty acids, can't keep weight on could be due to an imbalanced hormone levels.
For women with PCOS or Polycystic Ovarian Syndrome this imbalance could cause them difficulty with their periods or prevent them from getting pregnant at all.
How to Gain Weight Fast
In order to gain weight the fastest, consume more calories than you use. How do you gain weight if your skinny?
Exercising is also a great way to accelerate the process, but for people who are struggling with their appetite, gaining weight can be a tough road.
Trying new foods and exploring different flavors can help increase appetite levels and make calorie consumption less intimidating.
Another tactic to consider when trying to gain weight fast would be doing so in an unhealthy manner.
For example, eating large quantities of high-calorie foods or combining foods such as doughnuts and hot fudge can have adverse effects on one's health down the line, but it can lead to a rapid initial weight gain in some cases which is not recommended.
Another option would be using supplements that contain high-calorie protein sources like whey protein isolate or soy protein isolate which can offer increased satiety benefits for those struggling with cravings due to low caloric intake levels.
How to Gain Weight Without Gaining Fat
The best way to gain weight if you are underweight is to find foods that are higher in calories and weight. Remember, gaining fat is a lot harder than it seems, so don't start eating foods high in fat for your goal.
Eat more fats like avocados, oils, nuts and seeds. A good rule of thumb is to eat 2-3 meals a day and an extra 500-1000 calories per day with these tips. Or consider adding supplements or protein powder to give yourself a boost!
There are plenty of benefits from healthy weight gain as well. Sleep apnea, asthma, chronic joint pain, depression and cardiovascular disease can all be helped by gaining some pounds in the right places.
When done properly, this process can be quick and relatively painless. So, stop wondering how to lose belly fat while gaining muscle--start focusing on healthy weight gains instead!