How do you gain weight quickly and safely?

 An increase in weight is categorically defined as an increase in muscle mass, fat deposits, or an accumulation of excess body fluids. Should the question of how to gain weight be addressed in the modern age, wherein everyone is jumping on the weight loss bandwagon? 

People who are underweight are also at greater risk of age-related muscle wasting and dementia. Therefore, it becomes very important for skinny people to gain weight or for underweight people to gain weight.

Causes of Being Underweight:

• Thyroid: An overactive thyroid boost metabolism and leads to weight loss that is unhealthy.

• Eating Disorder: Anorexia nervosa is a serious mental disorder associated with extreme weight loss.

• Infections: Malaria, parasites, diarrhea, tuberculosis, etc. may cause unhealthy weight loss.

• Diabetes: Type 1 diabetes that is uncontrolled

• Cancer: Patients with cancer tend to lose weight and become weaker.

• Genetics: Sometimes it's just heredity that makes a person underweight.

• Stress: These days, many people experience stress because of their work or personal lives. Regardless of the fact that stress is what results in loss of sleep and appetite, which disrupts the metabolism, resulting in weaker muscles and hence unhealthy weight loss.

20-Tips to Gain Weight Fast:

It is very important for underweight people to know how to gain weight, as we have already discussed. Most people think of weight gain as a cakewalk. Simply go on eating and eating without thinking. In this scenario, it is extremely important to know how to gain weight in a healthy manner. 

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1. Eat more calories than your body can burn: It's as simple as that. It is most likely that the system will accumulate material if it experiences a greater influx than an outflux.

2. Include a protein-rich diet: Protein helps build lean muscle mass: Hence, consuming more protein-rich foods like beans, fish, eggs, dairy products, nuts, or whey protein helps you gain weight.

3. Increased carbs and high-fat foods: Consuming high-carbohydrate and high-fat foods such as bananas, oats, quinoa, blueberries, sweet potatoes, cheese, dark chocolate, etc. is extremely important. Ensure that you eat three healthy meals every day as well.

4. Weight lifting and exercise: If an individual performs regular weightlifting, excess calories will build up on the muscle instead of the abdomen or other parts of the body.

5. Consumption of energy-rich foods: Consume energy-dense foods like nuts, dried fruits like raisins or prunes, dark chocolate, high-fat dairy foods like condensed milk, full-fat cream, cheese, milk, veggies like potatoes and yams, etc.

6. Drink Milk: Drink at least one glass of full-fat milk every day.

7. Protein and weight gain supplements: Avoid relying only on these products and conveniently skipping healthy diets. Utilize these supplements from credible brands in limited quantities and for a limited period of time.

8. Yoga and sleep: It is not a contemporary saying, but a quite old one, that the secret to good health is not only good food, but also plenty of sleep. The benefits of sleep not only extend to your mental well-being but have also been scientifically proven to contribute to digestion and the metabolic process as a whole. Yoga also helps calm your mind, stabilise your sleep patterns, and improve your mental well-being through its incorporation into your daily routine. The result of all these factors is a calmer, relaxed mind, which prevents unnecessary weight loss, improves appetite, and indirectly promotes weight gain.

9. Avoid smoking: Smoking has detrimental effects on your health since it effects your respiratory system first, then leads to weight loss and compromised body functions later on.

10. Eat Pattern: When there is a choice on a mixed platter, eat the carb- or calorie-rich dish first, then the protein-rich dish. This causes the digestive system to digest carbs and protein before fats, vitamins, or minerals. This trend in digestion facilitates the early burning of the digested calories, so you are eventually able to eat again.

11. Take Creatine: It is a muscle-building supplement; it is creatine monohydrate, which when included regularly in a diet at regular intervals, helps to build muscle.

12. Bigger plate size: It is a known fact that when you dine on larger plates, in an attempt to make it seem fuller, you usually end up stuffing it a tad bit more. The result is an increase in appetite and weight gain.

13. Small gestures: Adding cream to your coffee, drinking thick shakes over juices, eating ice cream or another dessert once in a while, etc. can help you gain weight.

14. Additional meals: Include additional meals, such as morning snacks or evening snacks. These can also contribute to body weight gain. 

15. Drinking water: You should avoid drinking water before eating any meal. Leaving no room for food, this just fills the stomach. Drink water regularly after meals, but only after meals.

16. Quit intermittent fasting: Intermittent fasting is a concept associated with weight loss and it also works quite well. When you think of gaining weight rather than shedding If you are losing some weight, it is very important to have regular meals, or even additional meals, throughouty.

17. Red meat, rice: A bowl of rice of about 200gms constitutes a good source of carbohydrates and should be included in the diet as well. The consumption of red meat also increases muscle mass.

18. Whole wheat bread: Starchy bread is the best source of carbohydrates and helps you gain weight.

19. Eggs: There is no doubt that eggs are the best food that has been prescribed since ancient times by not just doctors but also our friends, relatives, and family members for quick energy, weight gain, and better health. Bodybuilders who aim to gain weight are put on an egg diet as well. Therefore, you should also include eggs in your meal.

20. Fats/Oils/Yoghurt: Include full-fat yogurt instead of flavored or low-fat varieties. Avocado and olive oils contribute to a healthy heart and contain unsaturated fats.

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