>Hello Sohib EditorOnline! If you are someone who wants to gain weight and build your physique, then you have come to the right place. Being underweight can be just as unhealthy as being overweight, and it can also lead to a lack of confidence and self-esteem. In this article, we will discuss 20 effective ways to help men gain weight and achieve their desired body shape.
What is being underweight?
Being underweight means having a body mass index (BMI) below 18.5. BMI is calculated by dividing your weight in kilograms by your height in meters squared. While BMI is not always accurate, it is a useful starting point to determine if you are underweight or not.
Table 1: BMI Chart
| BMI Category | BMI Range |
|---|---|
| Underweight | Below 18.5 |
| Normal weight | 18.5 – 24.9 |
| Overweight | 25.0 – 29.9 |
| Obese | 30.0 and above |
It is important to note that BMI is not always accurate, as it does not take into account muscle mass or body composition. However, if you are underweight and want to gain weight, there are several effective ways to do so.
1. Increase calorie intake
One of the most important factors in gaining weight is increasing your calorie intake. You need to consume more calories than you burn in order to gain weight. This means eating more food than your body needs to maintain its current weight. A good starting point is to increase your calorie intake by 500-1000 calories per day.
2. Eat more protein
Eating more protein can help increase muscle mass and promote weight gain. Protein is essential for building and repairing muscle tissue. Aim for at least 1 gram of protein per pound of body weight per day.
3. Lift weights
Lifting weights is one of the best ways to gain muscle mass and increase weight. Focus on compound exercises such as squats, deadlifts, and bench presses, which work multiple muscle groups at the same time.
4. Eat more frequently
Eating more frequently throughout the day can help increase your calorie intake. Aim to eat at least 6 meals per day, spaced out every 2-3 hours. This will help keep your metabolism elevated and provide a steady supply of nutrients to your body.
5. Eat larger portions
When you do eat, make sure to eat larger portions than you normally would. This will help increase your calorie intake and provide your body with the nutrients it needs to build muscle and gain weight.
6. Drink milk
Milk is a great source of protein and calories, making it an excellent food for gaining weight. Drink at least 2 glasses of milk per day, or add it to your smoothies or protein shakes for an extra boost of calories and protein.
7. Try weight gainer supplements
Weight gainer supplements are designed to help you gain weight by providing your body with extra calories and protein. They can be a convenient way to increase your calorie intake, especially if you struggle to eat enough food throughout the day.
8. Don’t skip breakfast
Breakfast is the most important meal of the day, and skipping it can make it harder to gain weight. Make sure to eat a high-calorie breakfast every morning, such as eggs, toast, and bacon.
9. Eat before bed
Eating before bed can help provide your body with the nutrients it needs to build muscle and gain weight while you sleep. Aim to eat a high-protein snack before bed, such as Greek yogurt or cottage cheese.
10. Get enough sleep
Sleep is essential for muscle recovery and growth. Aim for at least 7-8 hours of sleep per night to maximize your muscle gains and promote weight gain.
11. Reduce stress
Stress can have a negative impact on your weight gain goals. When you are stressed, your body releases cortisol, a hormone that can promote fat storage and decrease muscle growth. Find ways to reduce stress in your life, such as yoga or meditation.
12. Stay hydrated
Drinking enough water is essential for overall health and can also help with weight gain. Aim to drink at least 8-10 glasses of water per day, and consider adding sports drinks or electrolyte supplements if you are working out regularly.
13. Include healthy fats in your diet
Healthy fats are essential for hormone production and can also help you gain weight. Include foods such as avocados, nuts, and olive oil in your diet to increase your healthy fat intake.
14. Avoid processed foods
Processed foods are often high in calories, but they are also high in unhealthy fats, sugars, and preservatives. Avoid processed foods and focus on whole, nutrient-dense foods instead.
15. Eat more carbohydrates
Carbohydrates are an important source of energy for your body and can also help you gain weight. Include foods such as rice, pasta, and bread in your diet to increase your carbohydrate intake.
16. Use bigger plates
Using bigger plates can trick your brain into thinking you are eating more food than you actually are. This can help increase your calorie intake and promote weight gain.
17. Focus on progressive overload
Progressive overload is the process of gradually increasing the weight and intensity of your workouts over time. This can help promote muscle growth and weight gain.
18. Don’t skip meals
Skipping meals can make it harder to gain weight and can also lead to muscle loss. Make sure to eat regularly throughout the day to provide your body with a steady supply of nutrients.
19. Track your progress
Keeping track of your weight and body measurements can help you monitor your progress and make adjustments to your diet and workout routine as needed.
20. Be patient
Gaining weight and building muscle takes time and patience. Don’t get discouraged if you don’t see results right away. Stick to your diet and workout routine and be consistent, and you will eventually see the results you are looking for.
Frequently Asked Questions (FAQ)
1. Is it possible for men to gain weight without working out?
Yes, it is possible to gain weight by increasing your calorie intake without working out. However, this can lead to an increase in body fat rather than muscle mass.
2. How long does it take to see results?
Results will vary depending on the individual and their diet and workout routine. It can take several weeks or even months to see significant changes in your weight and body composition.
3. Can supplements help me gain weight?
Supplements can be a helpful addition to your diet and workout routine, but they should not be relied on as the sole method for gaining weight. Consult with a healthcare professional before starting any supplement regimen.
4. How many calories should I eat per day to gain weight?
The number of calories you need to gain weight will vary depending on your age, weight, height, and activity level. Aim to increase your calorie intake by 500-1000 calories per day to start.
5. How often should I weigh myself?
It is recommended to weigh yourself once a week at the same time and under the same conditions (such as after waking up and before eating or drinking anything).