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If you know how to gain weight for long-term thin people through diet and exercise, you will still gain weight easily without having to fear the side effects of weight gain drugs.
There are many ways to gain weight for people from exercise to dietary changes, etc. So which is the best? Let's learn with goldenhealthhub how to improve weight quickly, effectively, without worrying about side effects for skinny people.
12 ways to gain weight fast for long-term skinny people
Safe weight gain needs to ensure a balance between muscle mass and subcutaneous fat. We won't gain weight by gaining… belly fat. There are many people with normal weight who still have type 2 diabetes, cardiovascular disease and other health problems related to obesity, because they don't have this balance.
Therefore, eating healthy foods and maintaining healthy habits is extremely important when it comes to getting in shape. So, how to gain weight safely and effectively? You should keep in mind some of the following principles to be able to gain weight quickly and safely.
1. How to gain weight fast: Take in more calories than you burn
How to gain weight safely? The most important thing you can do to gain weight is to eat more calories than your body has burned. If you take in fewer calories than your body burns, you won't be able to gain weight.
However, you should remember, the calculation of calorie needs is only an estimate. The amount of calories you take in or burn can vary by several hundred calories a day. During the first few days/weeks of your weight gain plan, calorie counting is essential so you can see how many calories you've eaten.
How to gain weight? The most important nutrient for safe weight gain is protein-rich foods. Muscle is made up of protein, and without protein, most of the calories you take in will be stored as fat. However, you should also remember that protein is a double-edged sword. Since protein can make you feel very full, it becomes more difficult to get enough calories.
If you're trying to gain weight, aim to eat an extra 1.5–2.2g of protein per kilogram of body weight. Foods that help to gain weight for lean people from protein include meat, fish, eggs, many products from weight gain pills, weight gain milk for skinny people, legumes, nuts.
You can also incorporate protein-rich foods into your meals each day. They can provide up to 50-60g of protein/dose compared to your usual meals. This is an extremely effective way to provide protein, you can take the time to prepare meals every day!
3. How to gain weight for skinny people: Add carbohydrates and fats to the diet
If you want to gain weight, eat more foods high in carbohydrates and rich in healthy fats . This does not mean that you will eat indiscriminately and uncontrollably, the point is that you will eat all kinds of foods and balance them in your diet.
Each meal should include protein, fat and carbohydrates. You should also make sure to eat at least 3 meals a day and try to eat more energy-dense snacks.
4. How to gain weight naturally by combining exercise with eating
How to gain weight without gaining excess fat? To ensure that excess calories are stored as muscle and not as fat, exercise is extremely important. You should go to the gym and lift weights 2-4 times a week. Try to gradually increase weight and reps over time.
In addition to training to gain weight, you also need to pay attention to the diet before and after the gym to achieve the desired effect of weight gain and good shape.
- If you're a first-timer, consider hiring a trainer to help you get started. If you have joint problems or health problems, you should consult your doctor before starting to exercise.
- Ideally, you should start with gentle exercises and pay more attention to regular practice. You also shouldn't be too active because these exercises will likely burn off all the calories you're trying to put in.
5. How to gain weight: Eat at least 3 snacks a day
The way to gain weight faster, more effectively is that you need to add 3 extra meals a day to ensure the body is always loaded with nutrients.
However, your snacks should be healthy meals to ensure health such as milk and fruits that help to gain weight quickly such as avocado, dried fruit, durian, banana, mango...
6. How to gain weight fast: Eat continuously, regularly every day
If you want to gain weight fast but still safely, make it a habit to eat many meals and eat at the same time every day. This is the secret to healthy weight gain but easily overlooked.
You need to make sure you eat enough 5-6 meals a day and practice the habit of eating continuously, regularly and on time. However, what you need to keep in mind is to get all the nutrients and balance your diet. Dairy foods also play an important role, ensuring that the daily calorie intake is not deficient.
7. How to gain weight by eating enough nutrients
Balancing and providing enough nutrients is also an effective way to gain weight quickly. The food you choose to eat every day needs to be nutritious, balanced, scientific and healthy. Please supplement your body with the following nutrients:
- Protein: This is an important nutrient, helping you store more calories and build muscle .
- Healthy fats: To gain weight fast, you should not skip foods rich in healthy fats such as cheese, chocolate, avocado, chia seeds, soybeans, etc.
- Starch: Starchy foods are also essential for you to gain weight such as rice, pasta, potatoes, bread, cereals, legumes, fruits...
- Vitamins and Minerals: These sources of nutrients will help your body accelerate metabolism to keep it healthy. The vitamins and minerals include iron, calcium, vitamin D, vitamin C, vitamin B12, zinc, vitamin B1, vitamin A...
8. How to gain weight? Drink high-calorie drinks
In addition to the diet, you can also add some weight gain drinks such as smoothies and juices to provide more nutrition and energy in a day.
9. How to gain weight through the habit of getting enough sleep
How to gain weight? In the way to gain weight for thin people who are difficult to absorb, sleep plays an extremely important role. Sleep has the function of restoring the body and providing nutrients to all of our organs. During sleep, the hormones: adrenaline, dopamine, serotonin, melatonin are most strongly produced. Besides, the quality of sleep is very important for body weight and muscle growth.
Recipes to gain weight fast. Getting enough and deep sleep will help remove and purify many toxins from the body, so make sure you get enough sleep every day for at least 6-8 hours!
10. How to gain weight for long-term skinny people: Balance your diet
- Limit drinking water before meals: because doing this can make the stomach full and you will not eat much.
- Eat small meals: Eat small meals whenever possible, including before bed.
- Drink whole milk: regularly is the simplest way to get extra protein and calories.
- Use larger bowls or plates: large dishes will make you eat more and vice versa, small dishes will make you eat less.
- Add cream to your coffee: this is also a simple way to add calories to your serving.
- Prioritize protein-rich foods first: if you have a multi-food meal, choose protein- or calorie-rich foods first and eat vegetables last.
- Don't smoke: smokers tend to be lighter than non-smokers, and quitting smoking will also make you gain weight.
11. How to gain weight for thin people who are difficult to absorb: Do strength exercises
One of the mistakes when gaining weight is eating a lot but skipping exercise, especially strength training. This can make you more prone to obesity and other health problems. If you're looking for an effective and safe way to gain weight, add strength training to your muscle training regimen.
Tips to gain weight safely. Weight training at least 3 times a week is essential for healthy weight gain. This will help increase and maintain lean muscle mass. To continue to gain lean body mass, a person will need to vary and evolve their exercises by increasing the weight they lift or the number of reps or sets.
Compound movements are an effective way to build muscle. These include weightlifting exercises that involve multiple muscle groups, such as deadlifts , squats , and bench presses. If you regularly do these exercises, make sure you provide enough calories and nutrients for your body.
12. Get help
If you are a skinny person for a long time and you have tried everything to gain weight safely but have not achieved the desired results, you may need to be examined and diagnosed by experts. Fitness experts offer a healthy weight-gain diet and exercise plan that's right for you.
Things to avoid when doing a safe way to gain weight
To apply a safe way to gain weight for thin people more effectively, you need to avoid the following:
1. Lack of cardio exercise
Some people stop doing cardio when trying to gain weight, but this exercise is essential to maintaining a healthy heart, lungs, and brain. Running, swimming, and biking are all good ways to do cardio.
People who adopt weight-gain strategies can limit their cardio to about 20 minutes, three times a week, instead of avoiding it altogether.
2. Low-vegetable, unbalanced diet
Many vegetables are filling but low in calories. However, you should not eliminate them from your diet to gain weight. Vegetables are an important source of vitamins and minerals and not eating enough of them can cause malnutrition.
Besides, if you eat too much fat, starch, sugar, protein, etc., it will make your body difficult to digest, lose your appetite, and even increase your risk of heart disease. To gain weight safely, you should balance nutrition from different foods and nutrients.
4. Eat all day to gain weight fast
This eating habit can make the digestive system tired, difficult to process food, and make you feel full so you can't absorb more food.
Therefore, you should only eat 3 main meals and 2-3 snacks in a day and eat on time.
5. Pay more attention to eating than drinking
Water has the effect of increasing body mass, slowing down metabolism, and supporting the proper functioning of the stomach. Water also transports nutrients in the body to make you healthier.
You can drink 2-3 liters of water a day but should not drink before eating because it will make you not able to eat much.
6. Giving up too fast
Applying a safe way to gain weight for thin people requires patience and determination. Results are not always visible immediately. Everyone is different and it may take longer for some people.
How do you know if you are underweight?
Underweight is defined as a body mass index (BMI) below 18.5. And vice versa, if the BMI is over 25, it is overweight and over 30 is considered obese. The BMI calculation table is mainly based on the following formula:
Body Mass Index BMI = (Body Weight) / (Height x Height)
You can calculate BMI quickly with goldenhealthhub calculator here.
However, BMI is only based on height and weight without taking into account muscle mass. Some people are naturally petite but still healthy. Sometimes being underweight, underweight according to BMI does not mean you have a health problem. According to CDC statistics in the US, about 1% of men and 2.4% of women over the age of 20 are underweight.
Serious consequences of being underweight
Thin people need to find a way to gain weight quickly, safely because there are many health risks associated with being underweight. In many cases, being underweight is caused by a poor diet. This can cause malnutrition with many dangers and dangerous effects. For example, vitamin D deficiency can negatively impact bone health.
According to one study , being underweight was associated with a 140% increased risk of premature death in men and a 100% increase in women. Being underweight can have even more serious consequences than those who are obese.
Being underweight can also lead to:
- Weakened immune system
- Osteoporosis, broken bones
- Causes infertility problems
- Digestive disorders
- Increased risk of infection
- Development problems
In addition, people who are underweight are also at increased risk for age-related muscular atrophy and have a higher risk of dementia. Therefore, people who are underweight often want to find a way to gain weight quickly to improve their health and physique.
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