Gaining Weight the Healthy Way

Do you find it hard to gain weight? And even those extra-cheese burgers or ghee-laden parathas fail to add the bulges? Even if the majority is finding ways to shed the extra pounds, being skinny is a matter of concern too. A little planning and good food nutrition could take you a step closer to gaining healthy weight and overall wellness. 

While being naturally skinny is healthy for some people, it’s always good to keep a tab on your body mass index (BMI). Anything below 18.5 in the BMI scale taking into account the height and weight is considered underweight. While for some, genetics could be behind the slender figure and for others, it could be the body’s signal to an underlying illness. If left untreated, low weight could lead to health conditions including hair loss, malnourishment, delayed development and growth, anemia, infertility, weakened immune system as well as osteoporosis among others. Be sure to consult a medical professional if you experience rapid weight loss or uncertain health symptoms. 

While gaining weight might be a struggle, adopting a healthy lifestyle could do the trick for you.  Here are a few ways to help you gain weight, the healthy way:

1. Focus on nutrient-dense diet : When looking for a healthy weight gain, adding the right nutrition could be beneficial for your overall health. Instead of including just high-fat junk food, try adding more nutrition-dense food. Filling your plate with food rich in protein, healthy-carbs as well as energy-dense food is a healthy way to build muscles and strengthen bones. Read through the list and try to include as much to your daily diet:

• Nuts: Include almonds, walnuts, macadamia nuts, peanuts etc. in your smoothies, cereals and your snack for high-protein and fiber-rich diet. 
• Vegetables: Opt for healthy-calories by consuming vegetables like corn, peas, beans, potatoes and legumes that are rich in scratch.
• Dairy and Fats: Include more milk, yogurt, cheese and cream to your smoothies for a high-fat diet and top your salads with healthy-fats like olive oil and avocados. 
• Fruit: Add fresh fruits like mangoes and bananas to your daily diet. Even dried fruits like raisins, dates, figs, dates, prunes etc. can be added to smoothies and salads for a healthy energy-rich munch. 
• Whole Grains: Be sure to include whole grains like oats, bran, brown rice that are rich in fiber and antioxidants to your daily meals. 

Having ‘mini-meals’ makes it easier to have a nutrient-rich diet even if you have a poor appetite. Try eating small meals throughout the day to increase your calorie intake. 

2.Bulk up with regular exercise: While adding healthy fats and carbs to your diet, make sure they go to your muscles instead of the fat cells. Include at least 30-40 minutes of strength training or Yoga to build up muscles and gain healthy weight. Also, keep a check on aerobics and cardio exercises, as they help more in burning fat than gaining muscle. As much as losing weight requires determination, sticking to a daily routine combining proper nutrition and optimum exercise is the route that leads to a healthy weight gain. Getting a toned body with bulked up muscles is a favourable sign for adding extra pounds while giving the immune system a boost. 

3. Healthy lifestyle rich with Supplements: Gaining more weight as muscle rather than fat speeds up healthy weight gain. While food and exercise add to your overall health, adding supplements may also help you by providing healthy calories and protein. By consuming sufficient amounts of calcium, vitamins and minerals you can supplicate the nutrient deficiencies in your body. Take a step towards a healthier lifestyle by exploring nutritional supplements and ordering them today. To make it easier, 1Tab offers a wide range of health supplements, immunity-boosts and other healthcare essentials delivered right to your doorstep. You can order an array of healthcare products from this online pharmacy with just a few clicks. Download the 1Tab app now to explore more!

Also, ensure that your efforts come to life by getting enough sleep, dropping unhealthy habits like smoking, alcohol intake etc and sticking to a healthy lifestyle. Taking small steps for good health and healthy weight is the key. 

Gradual lifestyle changes with a holistic approach coupling a nutrition-rich diet and regular exercise will help you in gaining those extra pounds. Be sure to go slow on yourself, trust the process and emphasize on self-care on your way to wellness.