You go to a clothing store, you try out a marshmallow pink off-shoulder crop top. It looks so good on you, but it is quite big for you. You remove with a broken heart. You start to think god if I was a little fat to fit into this… I can understand your pain. I know there are plenty of people who are struggling to gain weight while others try to lose. Being skinny is not your fault. It depends according to your body structure, and many more reasons.
According to the standard measurements if your BMI rate is less than 18.5 then you are considered as underweight. There can be several reasons in general that can cause a person to be underweight. Delays in development, infertility, weak immunity system, malnutrition, diseases such as diabetes, cancer and thyroid issues, and infections such as parasites or viruses such as HIV are some of the root causes. Moreover, if you work out excessively or have a high metabolism then this can cause a skinny body structure too.
Even so, you can add some pounds by enhancing the intake of the foods that contain nutrients that help to gain more pounds. Here are some foods that you can try out…
Milk :
In general, the common belief among society is that milk can help to gain weight. And it is true since it is enriched with casein and whey protein it boosts the protein in your diet. Switch your diet soda with a glass of milk and gain some pounds.
Protein smoothies :
Protein smoothies are a very famous way to gain weight very quickly. A glass of smoothie contains many nutrients but it is always healthier to have homemade ones since on the shelf smoothies contain harmful sugar.
Red meats :
Red meats are known as the best supplement for muscle building. The amino acid called Lucien is the nutrient that helps to build new muscle tissues. It is enriched with protein and calories as well. If you want to absorb more calories, then increase the size of the meat piece that you are serving to your plate.
Potatoes and other :
If you are looking for a method to increase your body weight cost-effectively, then the best food items will be potatoes and other starchy food such as corn, oats, and beans. They are perfect storage places of carbohydrates. Moreover, they contain fiber that will support to fight with unwanted bacteria.
Fish :
Fish that contains a lot of oil like salmon will boost the creation of new muscles. They have fatty acids such as omega-3 fats that will enhance the growth of muscles. Some types of oily fish are mackerel, sardine, eels, and tuna.
Avocadoes :
Avocadoes are a great way to enhance the taste of your vegetable salad. They contain fatty acids, vitamins, potassium as well as fiber. Add some avocadoes to your sandwich or your baked tortilla chips. It will indulge your taste buds and also will help you to gain pounds.
Dried fruits :
Did you know that a cup of raisins contains 400 calories and a full cup of fresh grapes contain only 60 calories? Dried fruit is always a good food if you are interested in gaining weight. It does not have to stick only raisins, you can try dried apricots, berries, tropical fruits, apple, and even cranberries.
Eggs :
It doesn’t matter whether it’s boiled or fried or baked. People will always prefer an egg on their plates. This is another food item that is embellished with healthy fats and proteins. It is a famous fact that bodybuilders and athletes eat around 6 eggs to gain the energy and to gain muscles that they need for the workouts. You can eat 3 eggs per day without any hesitation.
Enough about the food that can help to gain weight. Now let’s focus on the things that you can do in addition to concentrating on your meals.
Even if I listed down a series of food that you can try out, your food habits matter.
Meals per day –
If you are skipping your main meals then it is in vain even if you add all this pound boosting food to your plate only to the one meal that you are taking. It’s best to take all the main meals. You can start up your routine with some healthy cereals. You can add up potatoes, meats, and eggs to your lunch meal. In addition to the main meals, you can add some snacks then and there. You can eat dried fruits and nuts and even high protein yogurt in between your meals.
Liquids that you sip –
Are you addicted to fizzy drinks and sodas? Then I’ve got bad news for you. Those artificial drinks contain chemicals and even a high percentage of sugar that will be harmful. Also, it does not contain any nutrients that will support you to gain weight. Instead of sipping sodas get used to drinking beverage that contains milk such as smoothies, lassies or milk coffee and milkshakes. Moreover, adding some cream to your coffee will be an added advantage when it comes to flavor as well as gaining weight.
Make sure that you will not drink a large amount of water before eating as it will fill your tummy. Drink water half an hour before the meal.
Work out will be an added advantage –
Working out will support you to burn unnecessary fats and absorb the wanted calories. Also, burning calories will make you starve and lift your appetite. You can always consider yoga, push-ups, pull-ups, lifting weights as your work out plan. It’s better if you can the proper instructions from a gym instructor. And it is crucial to get the necessary medical advice from a doctor if you any severe disease or any complication in your bones or muscles.
Bonus tips –
Always make sure you get quality sleep. In general, a human requires a minimum of 6-8 hours of sleep. It should not be disturbed sleep. Our body organs will be resting when we are sleeping. Even new cells and muscle tissues will be generated. If you are having sleeping difficulties then you better consult a doctor and get medical attention.
The size of your plate matters too… If you are eating from a small plate then you tend to eat a little portion. The bigger your plate is the more you eat.
Say goodbye to smoking. If you are a chain smoker then gaining weight will be just a mere dream for you. Smoking causes to increase the metabolic rate. It can kill all the additional calories that you take. Moreover, it kills your appetite levels. People who are addicted to smoking will prefer a cigarette rather than a cheesy healthy sandwich. And eventually, it will drag your weight down.
And last but not least keep a record of your weights. Track your weights. Measure at least once a week just to check whether you are making any improvements. And if not, it is advisable to consult a doctor since your weight loss can be due to a disease.
It is always believed that miracles can happen. If you eat properly and have healthy habits in your life then you can make this miracle come true. Try out these tips today and I’m pretty sure that you will have a definite answer.
