A body mass index (BMI) of less than 18.5 is considered underweight, and this is lower than the body mass required for optimal health. On the other hand, anyone with a BMI of over 25 is deemed overweight, while a BMI of 30 and above is obese.
While over intake of soda and donuts may help you gain weight, it can also be harmful to your health. If you’re underweight, you’ll want to achieve a healthy balance of muscle mass and subcutaneous fat rather than a lot of belly fat. Type 2 diabetes, heart disease, and other health problems commonly associated with obesity affect many normal-weight people. As a result, eating healthy foods and leading a healthy lifestyle is necessary.
In the United States, you can find different food and fitness companies to help maintain your weight. But then, you have to review each one to see which of them is best for you. One website you can trust to read authentic customer reviews is US-Reviews. There, you will read people’s comments and find lifetime fitness equipment companies’ online reviews that you need to make the right choice. That said, here are the things you can start doing from today to gain a healthy weight.
1. Eat More Calories Than Your Body Burns
Creating a calorie surplus, or eating more calories than your body requires, is the most important thing you can do to gain weight. A calorie calculator can help you figure out how many calories you need. According to this type of calculator, if you want to gain weight slowly and steadily, aim for 300–500 calories more per day than you burn. Aim for around 700–1,000 calories more than your maintenance level if you want to gain weight quickly.
2. Eat Plenty of Protein
Protein is the most critical nutrient for gaining a healthy weight. Protein is the building block of muscle, and without it, the majority of those extra calories may end up as body fat. According to studies, a high-protein diet causes many extra calories to be converted into muscle during overeating periods. It’s also very filling, which may significantly reduce your hunger and appetite, making it more challenging to consume enough calories. Meats, fish, eggs, many dairy products, legumes, nuts, and other high-protein foods are examples. If you don’t get enough protein in your diet, protein supplements can help.
3. Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day
When trying to lose weight, many people try to restrict carbs or fat. If you want to gain weight, this is a bad idea because it will make it more difficult to consume enough calories. Eat a lot of high-carb and high-fat foods. At each meal, eat plenty of protein, fat, and carbohydrates. Make sure to eat at least three meals per day, and whenever possible, include energy-dense snacks.
4. Eat Energy-Dense Foods and Use Sauces, Spices, and Condiments.
Again, eating mostly whole, single-ingredient foods is important. The issue is that these foods are more filling than processed junk foods, making it more difficult to consume enough calories. It can help by using a variety of spices, sauces, and condiments. These are foods that have a high-calorie content concerning their weight. Here are some high in energy and good for weight gain: Nuts, dried fruit, high-fat dairy, fats and oils, grains, meat, and tubers are some of the foods that are high in fat.