How to Gain Weight

How to Gain Weight


A Little More Persistence, A Bit of Effort, And What Seemed Like Hopeless Failure May Turn to Success. – Albert Hubbard


We live in an era where, mostly, your worth is measured by how you look. While most of us struggle to lose weight, some people struggle with the opposite. Now, almost everyone thinks that not being able to gain weight is somewhat a blessing; it’s not. Being underweight can cause nearly as much damage as being overweight. Maybe even more than that. A study showed that skinny men have 140% chances of dying early. Whereas, underweight women are at 100%. The new age has glorified the idea of being thin, and there are a few people who want to gain weight but fail to do so. So, if you are trying to figure out how to gain weight healthily, this is for you.


Believe it or not but being underweight can affect your health. When your body isn’t getting the nourishment it needs, it can cause severe damage. It can increase the risk of developing bone, teeth, and fertility problems. You can be underweight due to different things, maybe it’s hereditary, perhaps you’re not eating enough, or you are sick and don’t know about it yet.



Criteria for Being Underweight

BMI- Body Mass Index calculates the ideal weight according to your height. Normal or healthy BMI count is 18.5-24.9. If your BMI calculation is less than that, you’re unweighting, and if it’s more than that, you’re overweight.


Reasons for Being Underweight

There are several reasons for being underweight:

  • High Metabolism: A person with high metabolism is more likely to have problems gaining weight.
  • Physical Activity: People with more physical activity are less likely to gain weight. For example, people who are into sports like running need a greater number of calories than ordinary people due to an increased amount of physical activity.
  • Mental Health: Mental illnesses such as depression and anxiety impact a person’s appetite a lot. Certain disorders like bulimia or anorexia can affect a person’s health too.
  • Chronic Illnesses: Some diseases like regular vomiting or nausea can decrease a person’s appetite as well.


What Are the Risks of Being Underweight? 

As mentioned above, being skinny increases the risk of early death, but there are a few more health complications that can arise due to you weighing less than you should. Few of them are mention below:

  • Weak immune system:

If you’re underweight, you’re prone to get sick quicker than an average person. Physically weak people are more at risk of getting different illnesses.

  • Vitamin deficiency:

A study showed that malnutrition might also lead to being vitamin deficient.

  • Fatigue:

Physically weak people tire quickly. As the body isn’t getting the nourishment, it needs its tires rapidly.

  • Infertility:

Women with lower than average BMI count are more at risk of developing amenorrhea, a menstrual cycle dysfunction.

  • Surgical complications:

An underweight person is more likely to get an infection or additional complications after surgery due to a weak immune system.


How to Gain Weight

You should probably visit a nutritionist or your doctor to be sure if there aren’t any other complications but here are a few tips to help you gain a little more weight:


  • Protein Shakes: They are efficient in making a person gain weight and fill with calories, muscle-building proteins, and nutrients. You can easily search for some DIY recipes online or purchase them from the market.
  • Red Meat: Consumption of red meat also helps in gaining weight. It has all the muscle and mass gaining qualities.
  • Whole-Grain Bread: Whole grain bread has complex carbohydrates, which aids in gaining weight.
  • Dried Fruits: They are rich in nutrients and calories and can help you greatly to increase your weight.
  • Cheese: Eating full-fat cheese will make you gain weight quickly. It has good fats, proteins, calcium, and calories.
  • Whole Grain Pasta: Whole grain pasta is carbohydrate-rich and makes a person gain weight without much effort.
  • Starches: They aid in gaining muscles and weight. Carbohydrates include sweet potatoes, corn, wheat, bean, and pasta, etc.
  • Rice: It fills with good carbohydrates and calories. You can pair it up with vegetables or chicken to make it tastier.
  • Milk: Easiest to find and probably the best drink to get all the nutrition you need. It contains calcium, fats, carbohydrates, and proteins.


Keeping those things in mind, you should also pay attention to your close ones because there are a few eating disorders that affect the eating habits of a person. These eating disorders are sometimes not physically visible, but they play a significant role in a person’s life. They are dangerous and can cause severe damage to someone’s mental and physical health.


Anorexia Nervosa

Anorexia nervosa, a person with this mental illness, thinks they’re overweight even if they are thin. They have a poor body image; they restrict their eating habits and fear gaining weight. They have a strong desire to be lightweight, to lose all the extra pounds even if they’re underweight. They starve themselves on purpose because they measure their self-worth by how much they weigh. Anorexic people might skip meals and eat very little, or even if they do eat, they make themselves vomit later to stop their body from gaining weight. Some people also use appetite suppressants. And with time, this mental illness takes a toll on their body, as well as their mind. It is a hazardous disorder that can make a person lose their mind and sometimes their life too.


Bulimia Nervosa

Bulimia is another eating disorder that makes a person have a poor self-image. People with bulimia tend to binge on food and then, later, make themselves vomit just to shed those extra calories they consumed. They often use laxatives, appetite suppressants, weight loss supplements because they also measure their self worth by how much they weigh.

If You Know Someone Who You Might Think Have an Eating Disorder, Talk to Them or Maybe Ask Them to Visit A Doctor as These Disorders Can Be Life-Threatening.

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