Being underweight increases your risk of premature death by 140% for men and 100% for women. But sometimes it can be even more difficult to gain weight than to lose it.
8. Check your body mass index
Scientists believe that being excessively thin means having a body weight deficit. This corresponds to a body mass index (BMI) below 18.5. To count it, square your height in meters and divide your weight in kilograms by this number.
In the case of low mass, BMI is more indicative. It doesn`t matter if it’s the weight of fat or muscle. If your body mass index is less than 18.5, then you need to gain weight.
7. Eat more
Top it off. Add extra cheese, sauces, and spices on your plate and high-fat dairy products in your coffee, soup, or dessert. If you want to eat one more portion of pasta, white bread, nuts, potatoes, peanut butter, dried fruits — eat it. Knock yourself out.
Making a surplus of calories, means to eat more calories than you burn.
6. Sleep well
Quality sleep is very important for body weight and muscle growth. Try to get into bed before midnight and sleep at least 8 hours. Sleep has an anabolic effect, because as we sleep hormones (adrenaline, dopamine, serotonin, melatonin) are most intensively released.
5. Use bigger plates
The human brain is a complex object. And sometimes we can deceive it to achieve our goals. Have you ever heard that in order to lose weight, you must eat from small plates? In the case of weight gain, the situation is the opposite. The larger the plate, the lesser the amount of food on it seems.
4. Improve your strength
Fitness is an important factor in correct mass gain. The surplus of calories allows you to gain weight. The only question is where you want to see these pounds: as belly fat or as muscle. Focus on power sports, not on cardio.
Don`t exercise more than 3 times a week, because muscles grow during rest.
3. Eat more than 3 times per day
The more often, the better. Eat at least 3 nutrient-rich meals a day with high-calorie snacks between them. Make sure you consume plenty of carbs, protein, and fat.
2. Choose the right protein
Protein is the most important nutrient for gaining good weight. These products are record holders on protein content:
- Beef liver
- Chicken liver
- Cottage cheese
1. Keep calm
f you worry too much, your nervous system reacts with a rapid heartbeat. The effect is the same as during cardio exercises. Learn to treat life easier. Try yoga, breathing exercises, and meditation.
All of this will help you balance your nervous system and gain weight.
Source : BrightSide