Being underweight is not good for health as there are lot of health risks like malnutrition, vitamin deficiences, bad immunity, fertility issues, growth and development issues (especially in children and teenagers). Nowadays, everyone is launching the weight loss programs, series because the ratio of obesity is quit high as compare to underweight. But there are lot of people struggling with weight gain. So for those people, here are 8 tips that you can follow to gain weight naturally at home.
1. Eat more calories
Include healthy fats and sources of carbs in your diet such as nuts, seeds, cheese etc. After exercise, your metabolism rate increases, so intake the meals post exercise. You can also intake the meals in five portions so that you can balance the calorie intake. This helps to gain weight naturally at home.
2. Consume more protein
Protein is a must taken nutrient for underweight person. The ideal protein intake should be 1.5-2 grams per kilogram of you body weight for a underweight person. The muscles are mainly made up of protein, so consuming enough protein helps in gaining muscle weight instead of fat. There are some protein rich foods such as whey protein, dairy products, fish, nuts and seeds, chicken, eggs and more.
3. Build muscle
Practising yoga and exercises results in buliding muscles. To gain weight naturally, you can practice some yoga asanas/ poses at home only such as Chakrasana (Wheel pose), Dhanurasana (Bow pose), Matsyasana (Fish pose), Chaturanga Push-up, Plank pose, Malasana (Squats). Also you can lift at gym to improve your physical strength.
4. Stay hydrated
Drinking water prevents dehydration and flushes out toxins from the body. Do not drink water before meals or with meals as it fills the stomach and leaves no space for food which may leads to calorie deficit. You can drink water after 1 hour of having meals.
5. Consume energy rich foods
Make sure to eat, energy-dense foods like nuts including almonds, walnuts, peanuts, dried fruits (raisins or dried dates), dark chocolate, high-fat dairy foods like condensed milk, full-fat cream, cheese, milk, veggies like potatoes, grains (whole grains, oats, brown rice), olive oil, avacado oil, etc.
6. Take proper sleep
The secret of good health lies not just in healthy, tasty food but also in plenty of sleep. Sleep plays an important role not just in mental well being throghout the day, but also has been scientifically proven to be a contributing factor in aiding digestion and the overall metabolic process. Taking a proper sleep of 7-8 hours can contribute to gain weight naturally.
7. Quit smoking
Quitting smoking can lead to weight gain. Smokers usually experience weight loss.
8. Add smoothies in diet
Instead of consuming diet soda, tea, coffee and other drinks for few calories, add smoothies or healthy shakes in your diet. Drink smoothies made with the goodness of milk and fresh or frozen fruit and on top of it sprinkle some ground flaxseeds, chia seeds, nuts like almonds, peanuts, raisins. These smoothies helps to gain weight naturally at home.
