How to gain weight and be healthy | Weak peoples will appriciate

How to gain weight and be healthy - Just follow simple steps.


How to gain weight and be healthy



These days to lose extra fat from the body is a big problem for overweight peoples.

Similarly to gain weight and to be healthy is also a big problem for underweight peoples.

I will help those people who want to gain weight or those people who have done everything to gain weight but still unable to succeed because of their improper way of gaining weight.

In this article, I will tell you the reasons for your being underweight and what are those steps that will help you to gain weight and to increase muscle mass rather than body fat.

Threats for being underweight


Being underweight is also bad for you like to be overweight for example Fatty people may have so many health issues like diabetes, heart diseases, blood pressure, high cholesterol, uric acid type of health diseases.

Similarly being underweight can lead people to an early death.

Their bones could be weak, the immune system could be weak, headaches, poor skin problems, hair loss issues, etc.

Why you are not increasing weight?


There are so many reasons for being underweight, for example, it can be a genetic issue with you. 

Your metabolism could be fast, or you feel hunger less. 

So before going forward you have to find out what is the main problem with you which is stopping your body to look healthy otherwise your hard work will be wasted.

Some people are physically more active than others, which means that their body is burning calories more than their intake of calories. 

They can be athletes or a person having a physical job.

If your job needs physical work then you have a problem of malnutrition. 

What is Malnutrition?


This means that your diet is not balanced our body needs many nutrients to get optimal health and if there is a deficiency of those nutrients in our body so we will not be able to gain weight properly.

Otherwise, if you have an illness like type 2 diabetes, digestive issues, IBS related issues, depression, and stress, or psychological issues. 

In this type of situation, there is less chance that you feel hunger normally.

So when you will not feel hungry you will not be able to consume enough calories which your body needs and ultimately your weight will not increase.

Your goal should be to gain weight with a balanced and healthy diet, Otherwise, you will never be able to increase muscle mass by taking junk foods in your meal.

Here I have 5 effective ways to increase your weight and be healthy.


5 effective ways to gain weight and be healthy 


1: Eat more calories to gain weight and be healthy.



You have to calculate your calories by submitting your age, weight, and height in the calorie calculator. 

This calculator will show data about your intake of calories and how many calories you need to take.

After that, you have to increase the amount of your calorie intake per day. 

For example, if you are taking 1500 calories per day, then you have to include 500 more calories In your daily diet.

You have to increase your calorie intake day by day from 500 to 700 to 1000 and so on. 

This is the only way to gain weight and muscle mass.

2: Eat more protein to gain weight and be healthy.


The most important nutrient to increase weight is protein. 

Because our muscles are made up of protein. 

So more protein will help you to increase the size of your muscles. 

And less protein in your overall diet will lead your calories to go in fat cells rather than to go in your muscle tissues. 

If you are starting to gain weight you should take 1.5 to 2 grams of protein per day. Here are some protein-rich foods I have collected:
  • Read meat
  • Fish
  • Eggs
  • Nuts
  • Whey Protein powder

Adjust these foods in your daily meal. 

They will not only help you to increase the size of your muscle.  

They will also help you to reduce fat from your body.

3: Increase carbohydrates and healthy fats in your diet.


Whenever we try to lose weight the first two things which we must have to cut off from our diet are carbohydrates and healthy fats.

However, while gaining weight and muscle mass carbohydrates and healthy fats works magically because they have a high amount of calories. 

So like protein, we must include healthy carbs and fats in our meal.

4: Add Energy-dense food to gain weight and be healthy.


These types of foods are rich in minerals which provide a lot of healthy calories that are full of vitamins and nutrients. 

Suppose you are eating junk foods obviously there will have a lot of calories but those calories will not be helpful for your weight gain.

However, if you eat energy-dense in low quantity they will definitely provide you more calories than any other healthy food like vegetables. 

So energy-dense foods are going to be extremely helpful for your weight gain. 

For example Nuts, Almonds, Peanuts walnuts, Dried fruits(Raisins and dates) are very helpful to gain weight.


Foods full of nutrients


  • Meat: mutton,beaf,fish,chicken.
  • Grains: Brown rice, oats.
  • Healthy oils and fats: olive oil, coconut oil, peanut butter, dark chocolate.
  • Milk: Cow milk is best for weight gain, eggs.

Take all these foods in a healthy way but keep in mind you will face one issue while taking these foods. 

You will feel heavy but you have to complete your calorie target for that day. 

5: Do the exercise to gain weight and be healthy.


If you want your calories to go to your muscle rather than fats, you must start doing weight training.

Do your workout four to five times a week.

Do not focus on cardio because your calories could be waste here, your focus should only be on weight training.


Extra tips on How to gain weight and muscle.


Eat your meal on a big plate every time.

Take quality sleep because it is extremely important in muscle growth.

Whenever you start your meal, always eat protein first after that carb and healthy fats and at last. 

You have to eat vegetables you have to remind this sequence.