Fast and safe weight gain solutions

What does weight loss mean?

We say that a person is underweight when his BMI or body mass index is below 18.5. When the BMI goes below this level, a person’s health may be endangered. A body mass index above 25 indicates overweight and above 30 indicates obesity. The drawback to the BMI scale is that it only considers height and weight and has nothing to do with the amount of muscle mass. Weight loss based on BMI does not necessarily mean that you have a health problem. Some people are very thin but in perfect health. Weight loss in girls and women is 2 to 3 times more than men. To Calculate BMI If you wish, click on the link provided.

What is the effect of weight loss on health?

Obesity is one of the biggest health problems in the world today. But losing weight too can be just as dangerous. One study found that weight loss could significantly increase the risk of premature death in men and women. To compare, losing weight can be even more dangerous than obesity. Another study found that men with obesity were more likely to die prematurely than women. Weight loss will be followed by fatigue and constant tiredness, which can lead to osteoporosis or fertility problems. In addition, people who are underweight are much more likely to develop sarcopenia (loss of muscle with age) and are more likely to develop dementia.

What is the cause of underweight and obesity?

Before we explain the ways to gain weight fast, we will examine the cause of severe weight loss. The person may be very thin for the following reasons:

• Eating Disorders: Includes anorexia nervosa and is a serious mental disorder.
• Thyroid problems: Having an overactive thyroid increases metabolism and causes unhealthy weight loss.
• Celiac disease: which is the most severe form of gluten intolerance. Most people who have the disease do not know it.
• Diabetes: Having uncontrolled diabetes (usually type 1 diabetes) can lead to severe weight loss.
• Cancer: Cancer tumors often burn a lot of calories and lead to severe weight loss.
• Infections: Some infections, such as parasites or tuberculosis, can cause severe weight loss.

If you have recently had an unwanted weight loss and you do not know the cause, be sure to see your doctor for further examination.

What are the fast and safe ways to gain weight?

If you want to gain weight, how to do it right is very important. For example, consuming sweets and soft drinks may lead to weight gain. But this type of weight gain is not healthy at all and is not recommended. Because it may endanger health. If you are underweight, your goal should be to increase muscle mass and subcutaneous fat, not to increase unhealthy fats in the body. There are many people who are normal weight but have type 2 diabetes, heart disease and other health related diseases. Therefore, in order to gain weight, it is necessary to choose a healthy lifestyle and have a good diet. Also note the following:

Increase calories in the diet

There is a simple formula for weight gain: Your calorie intake should be more than the amount of calories you burn during the day. If you want to gain weight slowly, you need to burn 300 to 500 more calories than you burn during the day. But if you want to gain weight fast, you should get about 700 to 1000 calories more than the calories you burn. To know exactly how many calories you have consumed and burned, you need a calorie counter program that you can install on your mobile phone.

Increase protein intake

One way to gain weight fast and safely is to increase your protein intake in your diet. The muscles of the human body are made of protein, without which most of the extra calories may be converted to body fat. Studies show that a high-protein diet can burn a lot of extra calories into muscle. Keep in mind, however, that protein is a double-edged sword. Because on the other hand it is very filling and may reduce appetite. If you are trying to gain weight, consume 1.5 to 2.2 grams of protein per 1 kg of your body weight per day. Protein-rich foods include the following:

• Red Meat
• Fish
• egg
• dairy products
• beans
• Nuts

In addition, protein supplements such as whey protein (whey) are good options to add to the diet.

Table the amount of protein required per day

Note the table below. A good guide for you could be:

Consume carbohydrates and fats at least 3 times a day

For people trying to lose weight, it is often recommended to limit carbohydrate intake. But if your goal is to gain weight, you need to burn more calories. So you need to eat carbs at least 3 times a day. Your meals should be a combination of carbohydrates, protein and fat. Be sure to eat 3 meals a day. Of course, we suggest that you go for healthy fats such as olive oil, sesame oil and به as a source of fat. For best results in weight gain, try not to forget high-energy snacks.

Eat high-energy foods

The tastier the food, the more pleasant and comfortable it is to eat. Avoid unhealthy processed foods and eat healthy home-made foods instead. You can add your favorite sauces and condiments to make your food more palatable. One way to gain weight fast is to eat high-energy foods. Here are some of these foods:

• Nuts: Almonds, walnuts, pistachios, peanuts and 1
• Dried fruits: raisins, dates, prunes
• High-fat dairy: Whole milk, high-fat yogurt, cheese, cream
• Fats and oils: Virgin olive oil and avocado oil.
• Cereals: Whole grains include barley bread and brown rice
• Meat: Chicken, lamb, mutton and fish

Bitter chocolate, peanut butter, coconut milk and granola are other high-energy foods that you can include in your diet to gain weight. Most of these foods are very satisfying and sometimes you may need to force yourself to eat them to gain weight while not feeling hungry. Eating fruits is also a good option. But try to eat fruits that do not require much chewing; Like a banana.

Lift heavy weights to increase your strength

It is important to weigh yourself to ensure that the extra calories you get go to your muscles instead of fat cells. We suggest you sign up for a club and lift weights 2 to 4 times a week. Doing aerobic exercise for fitness is a good suggestion. But since your goal is to gain weight, you should not do these exercises so much that they burn all the extra calories you have received.

10 key points about ways to gain weight fast

Combining high calorie intake with strenuous strength training seems to be essential for successful weight gain. There are several other ways to gain weight fast, here are some:

• Do not drink water before meals because your stomach will be full and it will be difficult to get extra calories.
• Increase your feeding frequency. Eat a full meal or a snack whenever you can. Even before going to bed.
• Drink whole milk to get high protein and calories. This drink will also help quench your thirst.
• Eat high-calorie snacks that help you gain weight. Because they are rich in protein, carbohydrates and calories.
• Use large plates. Unconsciously small plates affect your mind and cause you to eat less.
• Add cream to your coffee to increase your calorie intake.
• Use bodybuilding supplements such as creatine supplements to help you build muscle. Gainer supplementation can also be helpful in weight gain.
• Have quality sleep. Adequate sleep is very important for muscle growth.
• If you have a mix of different foods on your plate, start with protein first and then move on to vegetables.
• Quit smoking. Quitting smoking will often lead to weight gain. Research shows that smokers weigh less than non-smokers.

Do not rush to gain weight

Although we have discussed the ways to gain weight fast in this article, you should know that gaining weight can be very difficult for some people sometimes. This is because some people’s bodies probably have a weight adjustment point where they feel comfortable. These people, no matter how much they eat or how little, their body resists changes by regulating the level of hunger and the rate of metabolism.

As you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and increasing your metabolism. This is largely done by the brain and weight-regulating hormones such as leptin. So you can not always gain weight very fast by increasing your calorie intake. You need to be consistent and persevere in your goal to achieve it.

Concluding remarks

Here are some ways to gain weight fast. But as we said, sometimes the body resists weight gain and you can not reach your goal very quickly. So you have to be patient. Use the tips in this article to be more successful in the end result. You can also use bodybuilding supplements like Gainer to help you gain weight. If you have any questions from us, enter them at the end of this article and wait for the answers of our experts.