Being a lean structured and healthy person can be quite good on the eye but being underweight could be a potential concern. It could lead to health problems and additionally add up to the psychological pressure on a person.
A person is deemed as underweight if he/she scores less than 18.5 on the Body Mass Index. According to reports by the World Health Organisation, the world has more than 462 million underweight adults. Being skinny and being underweight are considered the same but they are two different conditions.
Today, when everyone screams around about weight loss, underweight people demand the answer of how to gain weight at home! These people need to put on some weight as being underweight can lead to several health problems. Gaining weight for an underweight person can be a tough task, but one needs to put in the hard yards and move on a healthier path.
How To Gain Weight At Home
1. Eat More Calories
Consuming more calories than the consumption of the body is the primary and most important thing to gain weight. For steady weight gain, consume 300-500 calories more than your intake and for faster growth, try for nearly 700-1000 calories above your consumption.
Consume higher calories and nutrient-dense foods in form of large meals or small frequent meals. Nuts, seeds or cheese could increase the intake or you could add yoghurt, boiled eggs, oatmeal or muesli with fruits to your meal.
2. More Protein Intake
Another important nutrient to increase in the diet are proteins. Proteins help in the gain of healthy muscle weight instead of just fats. For gaining weight, aim for 1.5–2.2 grams of proteins per kilogram or more.
You can add some high protein food items like meats, eggs, fish, dairy products and nuts to your diet. If you fell short of protein in your diet, you could use supplements like whey protein which could bolster the number of proteins in your diet.
3. More Carbs and Fats – How to Gain weight at home
Consuming more Fats and Carbohydrates is one of the best answers to how to gain weight at home. Both carbs and fats are essential as the former provides energy and the latter are calorie-dense in nature. Some source of carbs and fats to include in the diet are Rice, Oats, Cheese, Coconut Oil, Eggs, full-fat yoghurt and whole grains.
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4. Stay Hydrated
Doctors believe that drinking more water can increase weight as the body can flush out a limited amount of water. The excess water thus gets stored and is reflected in the form of weight. Additionally, do not drink water before meals as it makes it harder to consume calories.
5. Strengthen up your body
For increasing consumption, burning energy is also crucial. For gaining weights, go to the gym often and lift weights. Increase your weights and volume over time.
6. Eat more meals – How to Gain weight at home
It is essential to eat more for gaining weight. Add up meals in your routine and make sure you have 3 whole meals in your day with additional high energy short meals whenever possible.
7. Drink more milk
Milk is seen as a traditional means of increasing weight at home. Milk has great amounts of proteins, fats, vitamins and minerals. All you need to do is to add 1-2 glasses of warm milk to your diet.
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8. Consume more nuts and dry fruits
Studies show that nuts, dried fruits are excellent sources of protein and vitamin E. They can boost the nutrient and calorie intake when added to meals and snacks. They can either be eaten as whole or as toppings in several dishes.
These were some of the common ways to gain weight at home. There are some other home remedies as well which could prove to be quite helpful. You must keep in mind to not consume excessive junk food to gain weight. One should be calm and patient and wait for the results to be visible. It may take a few days or a few weeks for visible results depending on person to person. By these simple practices, you will soon have the answer to how to gain weight at home, in a healthy way!