How to increase your weight is a question that many people ask nutritionists, doctors, and even electronic research sites to search for a logical and healing answer, but here in this article we also discussed this topic how to increase your weight as we will give you the summary of the reasons and how and try to overcome the thinness that has always bothered everyone about their appearance Exactly like obesity and disturb their body and health.


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How to gain weight and get rid of thinness


In the article :
  • What does thinness mean?
  • What are the health consequences of being skinny?
  • What are the reasons that make a person thin? 
  • How to gain weight in fast and healthy ways?
  • Important tips to increase your weight.



What does thinness mean?


Underweight or “thinness” is defined as the condition in which the weight is less than normal, in comparison to height, and this thing is determined based on the body mass index (BMI) if it is less than 18.5 a person is classified as skinny.

To measure your BMI = your weight / (your height) ²

Some people are naturally very thin but still healthy, and being underweight on this scale does not necessarily mean you have a health problem. Underweight is more common among girls and women, compared to men. In the U.S., 1% of men suffer from underweight and 2.4% of women 20 years or older are underweight.


What are the health consequences of being skinny?


  • Being underweight can be just as bad for your health when you're too fat. According to one study, thinness was associated with 140% of the risk of premature death in men, and 100% in women. In contrast, obesity contributed to an increased risk of premature death by 50%, indicating that underweight might be worse for your health.
  • Another study found an increased risk of premature death in underweight men, but not women, suggesting that underweight might be worse for men.
  • Thinness can weaken your immune functions, increase the risk of infections, lead to osteoporosis and fractures and also cause fertility problems.
  • Moreover, people who are underweight are more likely to develop sarcopenia (age-related muscle wasting) and may be more at risk of developing dementia.


What are the reasons that make a person thin?


  • Eating Disorders: This includes a serious mental disorder called anorexia nervosa.
  • Thyroid problems: an overactive thyroid gland can boost metabolism and cause unhealthy weight loss.
  • Celiac disease: Most people who suffer from celiac disease do not know that they have an origin and one of its forms is gluten intolerance.
  • Diabetes: uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
  • Cancer: Cancer tumors often burn large amounts of calories and can cause weight loss in a person, especially if the weight loss is sudden and powerful, at this time please see a doctor as soon as possible.
  • Infections: You may develop severe weight loss due to some infections. This includes parasites, tuberculosis, HIV and AIDS.

If you suffer from thinness, you should see a doctor to rule out any serious health conditions.

How to gain weight in fast and healthy ways?


If you are underweight, it is best to have a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat. Therefore, it is absolutely essential to eat healthy foods and live a healthy lifestyle in general, and do not forget about exercise.
Here we put in your hands some effective ways to gain weight quickly and without harm to your health at the same time:

1.Eat more calories than your body needs and burns :
If you want to gain weight quickly, target around 700-1000 calories above your daily calorie intake. Example: If you eat something equivalent to 2000 calories a day and you find yourself slim, take 3,000 calories instead of 2000 calories. 

2.Eat a lot of protein :
Protein is the most important nutrient for healthy weight gain. Muscles are made up of protein and without it, most of these calories may end up in body fat. Studies show that during periods of excessive nutrition, a protein-rich diet causes many of the extra calories to be converted into muscles.

However, keep in mind that protein is a double-edged sword. It is extremely satiated, which can reduce your hunger and your appetite dramatically, making it difficult to get enough calories.

If you are trying to gain weight, target 0.7-1 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). You can increase this if your caloric intake is very high.

Protein-rich foods include meat, fish, eggs, many dairy products, legumes, nuts, and more. Protein supplements like whey protein can also be helpful if you are trying to get enough protein in your diet.

3.Eat at least 3 meals filled with carbohydrates and fats.

4.Make sure to eat at least three meals a day and try to add energy-rich snacks whenever possible.

5.Eat energy-rich foods and use sauces, spices.

6.Eat nuts: almonds, nuts, macadamia nuts, peanuts, etc.

7.Eat dried fruits: raisins, dates, prunes and more.

8.Eat high-fat dairy products: whole milk, whole milk, cheese, cream.

9.Eat fats and oils: extra virgin olive oil and avocado oil.

10.Eating cereals: whole grains such as oats and brown rice.

11.Eat meat: chicken, beef, pork, lamb, etc.

12.Eat tubers: sweet potatoes and sweet potatoes.

13.Eat dark chocolate, avocado, peanut butter, coconut milk, granola, a mixture of dishes.

Many of these foods are high in energy, and you may sometimes need to force yourself to continue eating even if you feel full, and it may be best to avoid eating a lot of vegetables if weight gain is a priority. Because it simply leaves more room for energy-rich foods. Eating whole fruits is good, but try to emphasize fruits that do not require much chewing, such as bananas.

14.Lift heavy weights and improve your strength :
Weights must be lifted and athletics to convert the extra calories that go to the muscles instead of just the fat cells. Going to the gym and weightlifting 2-4 times a week. Weightlifting and eating high-energy and protein meals will increase your weight and size over time.

15.Practicing some aerobic activities, such as running and others, is good for improving physical fitness, but don't do it much because eventually it will burn all the extra calories you eat.


Important tips to increase your weight


Combining high calorie intake and heavy strength training are the two most important factors however, there are many other strategies to gain weight faster: 

  • Do not drink water before meals. Because this can fill your stomach and make it difficult to get enough calories.
  • Eat more than once. Whether an extra meal or a snack, for example eat a meal before bed.
  • Drink milk. because drinking whole milk to quench thirst is a simple way to get more protein and high-quality calories.
  • Eat your food with oversized dishes, because smaller dishes make people eat less automatically.
  • Add cream to your coffee. This is a simple way to add more calories.
  • Take creatine supplement. Monohydrate muscle building supplements can help you gain a few kilos of muscle weight.
  • Sleeping properly is very important for muscle growth.
  • Eat protein-rich foods first and vegetables last. If you have a mixture of foods on your plate, eat calorie-rich and protein-rich foods first.
  • Do not smoke . Smokers tend to have a lower weight than non-smokers, and quitting smoking often leads to weight gain.

Gaining weight can be difficult, and persistence and persistence are key to long-term success This is because your body has a certain weight point where it feels comfortable. Whether you are trying to get past the point of control (weight loss) or exceeding it (weight gain), your body resists changes by regulating levels of hunger and metabolism, and when you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and increasing acting. Your food. So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite being bored.


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