Weight gain involves an increase in muscle mass, fat deposits, excess fluids such as water or other factors. Weight gain can be a symptom of a serious medical condition. A body mass index of less than 18.5 kg/m2 is considered as underweight.
Risk of being underweight
- Skin, hair, or teeth problems
- Getting sick frequently
- Feeling tired all the time
- Irregular periods
- Premature births
- Slow or impaired growth
Weight Gain Tips And Techniques Include:
Adding Snacks: High-protein and whole-grain carbohydrate snacks can help a person gain weight. Examples include peanut butter crackers, trail mix, pita chips and hummus, or a handful of almonds with walnuts etc.
Eating 6-7 meals a day: Sometimes eating large meals cannot be tolerated by the body, therefore a person can eat several small meals throughout the day.
Include Calorie dense foods: Add foods that are calorie-dense to the existing diet, such as adding slivered almonds on top of cereal or yogurt, sunflower or chia seeds on a salad or soup, or nut butter on whole-grain toast.
Avoid Empty Calories: Eating high-calorie foods have excess fat that could affect a person’s heart and blood vessels. Avoid foods that are high in sugar and salt.
Exercise Regularly: For healthy weight gain, one must exercise regularly to allow the body to metabolize the food you have consumed and further keep the appetite strong.
Spices: Small quantities of spices like cinnamon, ginger, garlic, cardamom, clove and black pepper in the diet helps in stimulating your appetite.
Adequate Sleep: A regular eight hours of proper sleep helps in weight gain. Avoid distractions before going to bed, like mobile phones or laptops. Turmeric Milk may provide sound sleep.
Eat in a Normal Speed : Eating at a normal speed stimulates the salivary glands, which aids digestion.
Avoid Mobile phones, television while eating: Eat actively and allow your body to be engaged in the act of eating.
Choose a clean and noise-free environment to have meals.
Do not drink a lot of water before or after meals: Drinking water before may fill the stomach and make it harder to get in enough calories.
Massage the body with sesame oil: Sesame oil allows the muscles and bones to become strong. Sesame oil also promotes blood circulation which will carry nutrients to all parts of your body.
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