Like obesity, being underweight is also a problem that can affect our health. It can create severe body issues like infections, weak immune systems, bad digestive systems, etc. Many people think that by eating medicine they can achieve normal weight but they all have negative impacts on your body.
If your BMI is lower than 18.5 then you are underweight. You can normalize your weight by improving your diet. Here are 7 ways to achieve normal weight without creating any negative effects on your body:
Home-cooked food only:
The very first step to gaining weight is you should eat home-cooked food only. Being underweight does not mean you can eat anything. Eating food from outside does not have all the healthy ingredients and it can affect your stomach. There is nothing more important than your health. So eat food home-cooked food that is full of nutrition. This will help you to gain weight.
Regulate your protein intake:
Regulate as well as increase your protein intake. Since proteins are building blocks of our body. Less intake of protein will weaken your health. Meat, pulses, and eggs are great sources of protein.
First consume those foods that contain proteins. Because when you are hungry, your digestive system quickly digests the food you eat and releases the energy. So eating protein first will prove really beneficial for your body and helps you to get fat.
Eat three to five meals a day:
Eating three to five meals a day is a great step to achieving your weight goal. Because it will improve your metabolic process. In order to utilize calories in the food, your body will continue to absorb nutrients. Make sure, the food you eat contains all the essential nutrients such as fats, carbohydrates, vitamins, proteins, etc.
Eat more calories:
In order to gain weight, you need to consume more calories than you burn. Drink high calories milkshakes like mango shakes, banana/date shakes, and strawberry shakes. Add high-calorie foods to your meal. The use of cheese/butter is also helpful to gain weight.
Women require 2000 calories while men require 2500 calories per day. You can calculate your daily need by using an online calorie calculator and try to consume 500-1000 extra calories per day.
Resistance training can help build muscles which can contribute to weight gain. Focus on compound exercises like squats, lunges, and deadlifts that work for multiple muscle groups at once.
Eat nutrient-dense food:
It is important to choose foods that are high in calories but also nutritious. Some good options include nuts, seeds, avocados, full-fat dairy products, and lean protein products like chicken, beef, etc.
Drink at least 8 glasses of water every day as your body needs. Do not drink water immediately after the meal because it will create a hindrance in the absorption of nutrients present in the food. Drink water after one hour of your meal. Because in this way, the water will only function to remove wastes from your body and thus has positive effects.
Drink one glass of milk before sleep:
Drinking one glass of milk before sleep will strengthen your body. Milk contains vitamin D, fats, and carbohydrates that help in muscle development. You can also add some nuts and fruits to increase the nutrients that will boost the weight-gaining process.
Smoking and drinkings are highly risky habits because they slow down the metabolism rate of our body and also burn calories. You can also lose your appetite which will promote weight loss. So restrain yourself from these habits if you want to gain weight.
Be consistent and stress-free:
The most important step is consistency and persistence. Because gaining weight in a healthy way is time-consuming and a high level of stress can affect your body’s health. So dismiss both negative habits and be consistent and stress-free to manage weight.