“Deficiency of body weight can be as frustrating as its excess. People who have difficulty with weight gain may find it difficult to understand how quickly to recover without harm to health. If you are wondering how quickly to gain weight at home without harming your body, there are certain foods that help you increase your daily intake of calories and nutrients, and there are strength training developed for this purpose that will help build muscle mass and make you more attractive.”
To quickly gain weight, you need to follow a balanced approach, focusing on the food you eat, the frequency of meals and exercises to increase muscle mass. Getting excess calories from factory food, fast food and refined foods will not help you gain a healthy weight – it will only lead to inflammation, low energy levels and other health problems. Instead, it is important to stick to the use of nutrient-rich foods that will supply your body with everything you need and allow you to gain weight in a healthy way.
Why and who should care about weight gain?
Although there is a wealth of information on the health risks associated with overweight or obesity, it is important to note that there are also health risks associated with underweight. Often a lack of body weight is associated with poor nutrition or unhealthy eating habits, but sometimes this can be caused by some health problems (e.g. with malabsorption ), so it may be difficult for a person to gain a normal weight.
Technically, the body mass index (BMI), which is less than 18.5, is considered insufficient. Based on the BMI table, for an adult woman height of 165 cm, body weight from 52 to 65 kilograms, is considered normal. An adult male height of 183 cm should weigh from 64 to 80 kilograms to get into the normal range of body weight.
The most common health risks associated with underweight include:
- Weakened immune system
- Problem with resistance to diseases
- Vitamin deficiency
- Problems with development (mainly in children and adolescents)
- Problems with fertility
- Irregular monthly and increased risk of amenorrhea
- Bone loss
- Kidney disease
- Feeling tired or low energy
- Thinning hair and dry skin
In 2014, the Swiss National Cohort Study Group studied the long-term relationship between weight-loss and mortality. The study involved more than 31,000 people aged 25 to 74 years. People with low weight were 3% of the total number of subjects, and 90% of people with underweight were women. The researchers found that, compared with people who had a normal weight, body weight loss was associated with an increased risk of death due to external causes such as accidents and suicides.
The evidence suggests that underweight not only increases the risk of injury, but also worsens your chances of survival after an accident. Studies also show that there is a link between low BMI and depression, and an increased risk of suicide.
How to quickly and safely gain weight?
Maybe you are not feeling well enough and want to get well to become a healthier person? Or, maybe, you are not satisfied with the way you look and you want to build muscle mass? In any case, there are a few basic recommendations that you can use to quickly recover naturally. Below we will tell you how to quickly gain weight to a woman and how to quickly gain weight to a man at home.
Increase the intake of calories and nutrients:
When you try to increase your intake of calories, quality is actually more important than quantity. The use of high-calorie “garbage” or processed foods will not help you get a healthy body weight. Instead, include in your diet nutrient-rich foods, through which you will increase your daily calorie intake and feel more energetic. Incorporating nuts, seeds, raw cheese, and coconut or olive oil into the daily diet will increase the intake of healthy calories, while still providing your body with all the nutrients necessary for a healthy diet .
Do not bother counting calories with the hope of getting more value. You need to learn how to intuitively feel how much food your body needs – it’s a healthier approach. But if you are trying to quickly recover, here’s a short summary of how to estimate the number of calories that you need to consume. The exact number of calories you need to eat every day to gain weight depends on your metabolism, age, gender and genetics, but the general rule of thumb is that you need to consume more calories than you burn in a day. The number of calories that your body needs for a full-fledged daily functioning is called your total daily energy expenditure (OSRE or TDEE). OSRE is usually higher in men than in women, because men have more muscle mass.
Your OREA consists of your basic metabolic rate (metabolism), which is the number of calories that you burn when resting (due to pumping blood through the body, breathing, maintaining body temperature, etc.); and the number of calories that you burn with combined physical exertion. To gain weight, you need to consume more calories than your OSRE. To estimate how many calories you burn per day, use the TDEE tracker available on smart phones.
If you are a man and are wondering how quickly to gain weight to a man, you need to additionally consume an additional 250 extra calories a day in excess of the norm for fast body weight gain.
If you are a woman and you are wondering how quickly to gain weight to a woman, consume an extra about 125 calories per day in excess of your OSE. Start doing this and measure your progress after the first two weeks. You need to gain muscle, not fat, so you should not consume too many calories in one day.
Eat five meals a day:
One of the main recommendations given by experts in the field of nutrition is the more frequent eating of food throughout the day. Two or three meals a day do not provide an opportunity to effectively and safely recover – in fact, you need to strive for five meals a day. These five meals should include high-quality protein foods , complex carbohydrates (instead of refined carbohydrates ) and healthy fats .
The use of less food during the day, rather than larger portions less often, will be easier for your digestive system, and will not cause you a feeling of bloating and lethargy. At first it may seem that you consume a large amount of food every day, but over time your body will get used to it and begin to feel hunger when the time is approaching to eat.
Experts in the field of healthy eating also offer a snack before bedtime. You must have heard that before eating you should not eat, but our organisms actually work very hard on recovery when we sleep, so supplying the body with an extra amount of protein and carbohydrates can promote weight gain.
Turn on healthy snacks:
The following recommendation will help you in recruiting body weight. The presence of healthy snacks between meals will increase your daily caloric intake and will supply your body with protein and carbohydrates, which are needed to increase energy levels and weight gain. Some excellent snacks with high protein content include:
- Dried fruits
- Vegetables and hummus
- Probiotic yogurt with seeds, nuts and berries
- Hard-boiled eggs
- Crackers without gluten with peanut or almond oil
It was found that even eating fruits as a snack is associated with low levels of anxiety and emotional stress, and also improved cognitive function and energy level. All these factors can help you quickly add weight in a healthy way.
You may think that you do not need to play sports, since you are trying to gain weight, and not lose it. But physical exercises, such as weight training, yoga and explosive training, will help you build muscle and gain a healthy body weight. To gain weight quickly, you do not need to focus on a set of fat mass that is associated with health risks, such as high triglycerides and LDL cholesterol , high blood pressure and insulin resistance . The best way to quickly gain weight is to focus on building muscle, which requires physical activity at least five times a week.
From what products quickly gain weight:
If you want to naturally gain overall weight and muscle mass, you need to make some changes to your diet. Stop eating foods that do not supply your body with nutrients necessary to maintain the proper balance of hormones, body functions, energy levels and muscle growth. Focus on consuming the healthiest foods that will supply your body with macronutrients: fats, proteins and carbohydrates.
If you are a girl and wonder how quickly to gain weight to a girl, or if you are a guy and are wondering how quickly to gain weight to a thin guy – the answer to these questions is extremely simple – in addition to physical activity, you need to focus on proper nutrition.
Here from what products quickly gain weight:
There are two types of healthy fats that will help you gain weight and muscle mass naturally. Omega-9 fatty acids are a type of unsaturated fat that are found in vegetables and animal fats. The beneficial properties of omega-9 include increasing physical activity and increasing the amount of energy. Some of the best sources of omega-9 fatty acids are: avocado, olive oil, almonds and macadamia nuts. Short-chain fatty acids contained in melted butter, organic butter and coconut oil will help you quickly gain weight and muscle mass, without accumulating in your body as fat. Also important are products rich in omega-3 fatty acids, so you should eat a large amount of egg yolks, walnuts, chia seeds , flaxseeds and fatty fish.
When it comes to consuming protein (protein) in order to quickly gain body weight, you need to calculate its intake by the following formula: if you weigh 60 kilograms and this is underweight, you need to eat about 120 grams of protein per day, i.e. 60 × 2 = 120 grams. Obtain these grams of protein from healthy sources, such as home beef, wild types of fatty fish such as mackerel , salmon, herring, etc., chicken, turkey and eggs. High-quality protein powders (for athletes) can also help you to meet your daily need for protein. Nutrition experts recommend using a high-quality whey protein or protein from a bone broth in the form of a powder.
To quickly gain weight, it is recommended to consume more carbohydrates without gluten (gluten) . Carbohydrate foods give you energy and contribute to the recruitment of total body weight, so they should be present in both main courses and snacks between basic meals. Studies show that the combination of carbohydrates with protein gives a greater anabolic response than the consumption of protein alone. An excellent source of carbohydrates are root crops, which are a pure source of complex carbohydrates and important nutrients. Starchy vegetables such as yams, potatoesand sweet potato (sweet potato) provide the body with fiber, nutrients and complex carbohydrates without excessive amounts of sugar. Gluten-free cereals are also excellent options, as they can prevent bloating and increase energy levels. Some of the best non-luteous cereals are kinoa, amaranth, buckwheat, brown rice and corn (not GMOs). Fruits are also an excellent source of carbohydrates. Eat bananas , apples, mangoes and berries.
What not to do to quickly gain weight: a healthy weight against unhealthy weight?
Here is a common mistake that people make when trying to quickly increase their body weight – they eat tons of high-calorie foods that have no nutritional value. Think about what kind of state of health this diet leads in a few days: fatigue, bloating, inflammation, moodiness, inability to concentrate, poor sleep, inability to play sports, and the list can continue for a long time.
Of course, eating such food from time to time will not cause a significant deterioration in your condition, and most of your diet should be – nutrient-rich, fresh, unprocessed, natural foods. Here is a simple way to understand what our bodies need to gain weight and what to avoid.
A set of healthy weight occurs when consumed:
- Organic, high quality protein
- Healthy fats
- Unrefined complex carbohydrates
- A lot of fresh fruits and vegetables
- Nutritious, high-protein cocktails
- Fresh fruit and vegetable juices
- Several small meals during the day
- A snack with a high protein content between meals
- 7-9 hours of good night sleep
- The stress-free environment
- Strength training, mixed with light cardio loads
A set of unhealthy weight occurs when used:
- Processed, factory, refined and packaged products
- Products containing refined sugar and trans fats
- Sweetened Drinks
- Very large portions once or twice a day
- Unhealthy snacks and food (for example, potato chips and bakery products)
- If you sleep less than seven hours a day
- Experiencing chronic stress
- Lead a sedentary lifestyle
How to maintain a normal weight:
If you have had problems with weight gain in the past, chances are you will have to continue working on it, even though the target has been achieved. If you go back to the old habits of eating and physical activity, you are likely to lose weight, the set of which you worked so hard.
To maintain weight in the norm, continue to consume more calories than you burn in one day. Focus on more frequent and smaller meals so you never feel overweight and use snacks as a way of getting more nutritious calories. If you need more calories during the day, try using special high-calorie nutritional cocktails for athletes. Take high-quality protein powder in the form of milkshakes, eat kefir or probiotic yogurt, leafy greens, avocado, fruit and coconut or almond milk . This will give you an extra boost of protein, carbohydrates and healthy fats.
Finally, keep moving. Stick to the schedule of strength training and light cardio training. This will allow you to continue to build or maintain muscle, rather than lose muscle mass.
Final thoughts on how to quickly gain weight:
- If you can not gain weight, there are several changes in nutrition and lifestyle that you can do to get better in a healthy way. Increase the intake of nutrient-rich high-calorie foods, eat five times a day, have a snack between meals and start exercising to build muscle.
- The most important foods that need to be consumed to rapidly increase body weight include high-quality protein sources, healthy fats (including omega-9 and omega-3 ) and complex carbohydrates (from starchy vegetables and gluten-free cereals).
- Limit cardio and focus instead on strength training. This will help you build muscle, thereby increasing your body weight.
Do not include empty calories in your diet in an attempt to gain weight – this will only lead to health problems, such as high cholesterol and insulin resistance. Give preference to nutrient-rich foods that will increase your energy level and ensure the proper functioning of your body.