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If you are skinny and feel neglected because the world doesn’t give your problems much importance, we are here to the rescue. We know that being skinny is as difficult as being fat. We often relate diet and Nutrition to weight gain only, this undermines the struggles faced by skinny people. Much like being overweight, being underweight causes various health complications and comes with its due share of mental stress.
For some people, it is very hard to gain weight, and they do everything in their power to increase it. But, when there are no positive results they just lose hope, and they stop working towards the goal. Gaining weight is considered to be harder than reducing it. It might be true, but it depends on the person. Persistence is the key to success, so the individual needs to stick to the process.
Below we have discussed a few simple ways to gain weight, but if someone has a serious condition, they should consult a dietitian in your area. Moreover, excess of anything is bad for health, so whatever a person does should be in a normal and controllable capacity;
1. Food Intake
It is a clear solution that one should increase the intake of food. It is better to consider it as a process, by starting to eat extra calories in small quantities. Step by step, increase the intake of food and gradually the quantity that a person used to eat. If the individual tries to increase the food intake as quickly as possible, then he/she will not be able to continue it in the future. It is important to eat healthily, the person should try not to eat junk food.
Increasing food intake does not mean eating heaps full of random foods. You have to focus more on quality than quantity. While eating more you should not compromise on the food quality. Eating a good amount of healthy and calorie-rich food is your best bet.
2. Carbs and Proteins
Protein and carbohydrates are critical for the human body. Protein helps to increase muscle strength and size. It is important to increase muscle when a person is gaining weight. Add carbohydrates to the diet to increase the fats in the body. The combination of fat and muscles will help in increasing weight. In proteins, take fish, mutton, beef, and chicken. In carbohydrates, eat potato, vegetables, beans, and bread. But, there should be a proper check and balance on what the person is eating. It is better to consult the nutritionist, before taking carbohydrates and fats.
Keep in mind that every nutrient has its own importance. Leaving any of the macronutrients can hamper your weight gain efforts. Protein will help you in gaining muscle and carbs and fats will help you in gaining the right amount of fat.
Read More: 7 things to keep in mind while running
3. More Weight
Working out is very important for people who want to gain weight. The person should increase the weight lifting ability, to increase the muscle size. Putting effort at the gym is important and worthwhile. The muscles need to be trained; the body can expand and increase the capacity in correlation to the weight the person lifts. It is favorable to do compound muscle exercises, which focus on a group of muscles. Hence, according to this more muscles are concentrated in this manner.
People often associate exercise with weight loss, but the same exercise can help you in gaining weight too. Weight lifting is your way to go if you are trying to gain weight and build muscle mass.
The body needs rest because it takes time for the muscles to reshape and grow. Resting is part of the workout process, so sleep for the optimum time, it can be helpful to gain weight. If a person continues to use the muscle, it causes muscle fatigue, and the muscle size starts to decrease. When a person is trying to increase their weight, they do not want to risk their muscle size. Hence, rest whenever there is time, and it will help in increasing the body weight.
Stress can be your biggest enemy and stressing over stress is even worse. S o keep calm, take a deep breath and trust the process. No one is judging you, no one is waiting for you to gain 5 kgs with a timer in their hand. It your weight and you have to gain or lose it just for yourself.
5. Enjoy The Process
It is imperative to enjoy the whole process because the individual does not have to compromise their diet by restricting themselves from eating delicious and tempting food. Eating can be fun if a person tries to make the best out of it. Skinny people can have the best body shape if they work towards it. It is better to increase the muscle size and achieve the required weight, than increase weight with fats. Also, make the whole process a lifestyle than making it a one-time thing, workout for psychological satisfaction, not to force oneself.
It’s your journey and it will soon turn into your success. Enjoy!
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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