UNDERWEIGHT means having weight less than the normal or exquisite amount for one's age and height.
- REASONS FOR BEING UNDERWEIGHT -
Stress, illness, high metabolism, skipping meals, insufficient nutrition, intensive physical exercise, hereditary issues.
- NEGATIVE EFFECT OF BEING UNDERWEIGHT -
Anemia, skin problems, hair fall, teeth problem, irregular periods in women, slow growth, tiredness after doing a little work, bones get prone to break.
HERE ARE SOME TIPS TO GAIN WEIGHT:-
- It is important to eat healthy food even if you are trying to gain weight.
=> Doing exercises daily to build muscles will help you to increase your muscle mass.
=> Regular meals each day must become a priority.
=> Drinking milk can help you to gain weight. As milk contain fat, carbohydrate, proteins, vitamins, minerals, and calcium. The protein content makes it a good choice for people trying to build muscles.
=> Eating eggs are an easy way to increase calories as it contains protein and other nutrients.
=> Consume extra snacks between meals. Rather than 2-3 large meals, take 5-6 small meals also
=> Nuts, peanut butter, almond butter, and other nut butter contains nutritious calories.
=> Dried fruits and seeds also make good calories-rich snacks.
=> Full fat cheese helps to gain weight as it contains fat, protein, calcium, and calories.
=> Drink more shakes and juices made with milk, fruits, sprinkles in some ground flaxseeds, etc., instead of beverages like diet soda, coffee, tea. You will get more calories. In some cases, the replacement of a liquid meal is recommended.
=> Rice contains a good source of carbohydrates. Contains about 200 calories which help to gain weight.
=> Increase calories by adding extra toppings, almonds, fruits, whole-grain, wheat toast, etc., to your meal.
=> Stay away from junk food as too much unhealthy fat can be added for you, no matter what your weight. Always choose the right healthy food.
=> You think Salads contain fewer calories but don't drop this kind of nutrition food. Just add healthy fats like olive oil, avocado, seeds, pears, berries to your salad.
=> Don't drink just before a meal. It makes you less hungry. Drink when you are taking your meal or after 30-45 min of your meal.
=> Make a food journal. Please keep track of them in your food journals as it shows you which areas you need to work on.
=> Don't smoke as it leads to weight less than non-smokers. Quitting this habit is good for your health and also to gain weight.
=> Getting quality sleep is important as it helps for muscle growth.
=> Don't drink water before a meal. This can fill your stomach and make it harder to get in enough calories.
=> Dark chocolate is a high fat, high calories food and contains antioxidants.
=> You can use protein supplements to boost muscle mass with exercise. They may be an inexpensive way to consume more calories and gain weight.
=> Salmon contains healthy fat, omega-3, and protein. Contains about 240 calories which help to gain weight.
=> Eat potatoes, corn, beans, oats, legumes, pasta, sweet potatoes, cereal bars, whole grain bread as they contain starch which helps to boost muscle growth and weight gain. Starches provide energy in the form of glucose.
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