How to Gain Weight Healthily

 How to  Gain Weight Healthily

Obesity is now a global issue and is now even viewed as a thing  of national concern. However, on the other end of the spectrum are underweight people who are searching for ways to gain that extra pound as healthily as possible and without running the risk of becoming obese.

Weight gain is not in itself a bad or evil thing, it is an excess gain that must be worked against.

Herein, we are going to show you that you can gain weight by taking deliberate actions and without at risk of having a backlog of unhealthy fats stored in it.

here are some tips to put on weight healthily :-

1. Go Dairy :

Butter, ghee, varieties of cheese, whole milk, full fat yogurt, and ice cream are all rich in healthy fats.

Ingesting them helps with weight gain without causing any harm to your body as they are rich in calcium, many other beneficial nutrients, and good calories. they also help increase muscle and bone mass.

2. Eat dry fruits

Almonds, cashew nuts, walnuts,raisins,pistachios are rich sources of antioxidants, proteins, mono-saturated fats, fatty acids and various minerals which ensure overall good health.

Replace your packed snacks to nuts and gain healthy weight.

3. Break your meals into portions :

It is necessary to consume more calories than you burn, and consuming sufficient calories in 1-2 meals may be difficult.

In addition to this ,the difference between consumed calories and burnt calories should not be too high or you risk becoming overweight.

Try to inculcate the habit of eating three to four small meals in a day, as eating often will increase your calorie intake and taking it in small quantities will ensure you do not overeat.

Consult a dietitian and make a daily eating chart for your personalized diet as per your requirements.

4. Exercise :

Exercise plays an important role in making your body fit and healthy. Exercising regularly while also eating healthy are the best ways to gain healthy weight.

Jogging, squats,pull-ups,yoga,low-intensity aerobics work wonders for weight gain plans as they  increase the appetite and boost metabolism.

Taking part in exercises also help with the digestion of heavy foods that are vital for muscle building. Various asanas such as bhujangasana,matsyasana,dhanurasana,chakrasana,sarvangasana, surya namaskar are very much effective for gaining healthy weight.

5. Have a carbs-dominated diet :

Adding carbohydrates such as whole grains, legumes, starchy veggies, fruits to your diet is a great way to gain weight.

This is because consuming carbohydrates from healthy foods provide the body with the energy  it needs to carry out its functions. These foods are low in  sugar, therefore, would not cause a spike  in the blood sugar level.

6. Nutritional shakes and smoothies:

Having smoothies or shakes made by blending fruits like bananas, mangoes, avocados or green veggies or dates with whole milk or yogurt provide us with something delicious, filling, energy boosting and also with essential calories for weight gain.

Consider replacing your early morning coffee or tea with these nutritious shakes or smoothies for optimum health.