How To Gain Weight Quickly And Safely?

How To Gain Weight Quickly

Are you a skinny person and want to gain some weight, quickly and in a healthy way? If you have tried a lot of hacks to gain weight but your body has still remained the same, then you are exactly the right person reading the right article. Your busy work schedule can also make your weight gain journey even harder. We are here to share with you some healthy tips and tricks that will definitely help you gain some muscle mass and increase the size of your body, just the way you always wanted to.

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Know If You Are Underweight:

Body mass index (BMI) shows whether you are overweight, underweight or ideal weight. To calculate BMI, use an online BMI calculator or calculate it by the formula mentioned below:

 BMI= body weight (in kilograms)/ square of your height (in meters).

  • If your BMI is between the range 18.5 and 24.9, then you are considered to be of ideal weight.
  • Body Mass Index (BMI) with below than 18.5 then you are considered to be underweight.
  • If your BMI is more than 24.9 then you are considered to be overweight.

You can consult a doctor to know whether you are underweight and seek help accordingly.

Things That You Should Do:

When you are trying to gain healthy weight, you should be focusing more on gaining muscles. Gaining weight does not mean that you have to be bulkier or chubby, instead, it is always recommended to gain muscle mass rather than gaining uneven fat in the body. You should have a good diet plan and follow a proper exercise routine. However, sometimes just exercise and diet might not be helpful in enhancing your fitness goals and give you the results that you always wanted.  There comes, the role of weight gainers and mass gainers, which provide your body with the right amount of carbs, fats, proteins and fibres.

  • Do not starve yourself or do not overload your stomach with food. Keep eating healthy food at regular intervals. Divide your meal plans into at least 6 or 7 intervals.
  • Try to consume more protein and clean carbs. You can eat grilled fish, boiled or grilled chicken, pulses, eggs and whey protein supplements. Try to include cheese and yoghurt in your diet.
  • Do not skip exercise. Doing the right form of exercises can always help you to gain weight. Talk to your trainer, get a proper exercise chart that meets your requirements and start working out as per it.
  • Try to consume some good quality protein and weight gainer supplements. You can try some of the best weight gainer supplements available online or directly purchase it from a nearby store. Being an Indian brand it is quite affordable and the best thing is that the gainers are super effective in increasing weight and keeping your body healthy. You can also go for other brands but make sure you read the reviews before buying any of them. These supplements are rich in protein, vitamins and minerals, carbohydrates, fats and dietary fibres, which helps in gaining weight faster and in a healthy way.

Things That You Should Not Do:

  • Make sure not to drink lots of water before having a meal, this will curb your appetite making you feel less hungry. In this way, you won’t be able to eat the required amount of calories for gaining weight.
  • Do not munch on junk foods. Yes! Junk foods like pizza, burger, etc. can definitely make you gain weight but it won’t be healthy. This will cause you to have a big belly or any heart-related diseases. On the other hand, eating healthy food will help you to gain muscle mass and gain weight evenly.
  • You should avoid eating refined sugars, just the same way as you should avoid junk. Food items like cakes, pastries, chocolates, candies and any sugary beverages should be avoided.
  • We all have a bad habit of gulping down soda with our food. These items are loaded with sugar and artificial colours, which should strictly be avoided. You should never fill up your tummy with drinks which contain few amounts of calories and very little nutritional value.
  • If you are a smoker and trying to gain weight, then it is time for you to say a big no to your cigarettes. Smoking is known for decreasing metabolic efficiency, increasing the metabolic rate, and also lessening caloric absorption. The effect on metabolic rate can lower the bodyweight of smokers.

Eat healthily, do regular exercise and stay away from all bad habits that are mentioned above and see the magic begin. If you follow all our advice sincerely, then be sure to get the desired results within a short span of time.

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Article Author Details

Mukul Singhal

I am Health & Fitness Blogger with the author on more than 10 websites. I live in New Delhi, India & loves to talk about health, fitness, nutrition, diet & workout. I am also a fitness enthusiast & gym fanatic. It's good to be here!!!