A large percent of people make efforts to lose weight. However, they are also several people who want to gain weight. Here, it may be helpful to learn how to determine whether you are underweight or overweight. The average BMI is said to be between 18.5 and 24.9. For calculating your BMI, divide your weight (kilograms) by the square of your height (meters). A person having Body Mass Index (BMI) of 18.5 is said to be underweight. Anybody exceeding the above limit may be overweight.
It is important to note that being underweight is not considered healthy; the risk of developing bone-related disorders such as Osteoporosis and infectivity is higher. It can also be damaging to your confidence. You may also find the doctors advising on weight gain for remaining healthy.
There are various reasons for being underweight including a high metabolism rate, appetite loss, and recovery from ill-health.
You may find it interesting to know that for gaining weight, there is need to consume a higher amount of calories than you shed. It is also important to add lean muscle mass to the body. Sometimes, it may not be possible to work in the gym due to low energy levels, or physical limitations for building the muscles. But there are various ways of increasing your weight measures without going to the gymnasium. In the following details, we share six tips for weight gain without gym-based exercises.
- Light Body Exertion
The practice of light exercises is advised for achieving the weight gain objectives because they help in stimulating the appetite. Taking a light stroll in the park, swimming, cycling, gardening, and dancing require body movements; these activities are helpful for boosting blood circulation, enhancing overall health, and stimulating the appetite. During the initial days, keep the duration at 30 minutes, and increase at a gradual pace.
- Calorie-rich foods
It is not sufficient to binge on fatty foods for piling on the calories, but it is important that the food items are nutrient-rich as well. Some nutritious foods that can be relished during mealtimes are whole grains, lean-based proteins, and starch-filled vegetables.
- Weight Gainer Pills
You may also consider taking weight gainer pills as they can induce fluid retention and elevate the appetite.
A variety of snacks such as bananas, dried fruits, full-fat yogurt, mangoes, and granola must be munched when hungry in-between meals: these are recommended because they rate high in calories.
Eating every few hours is recommended for those groups of people looking to gain weight because it helps in overcoming a small appetite. Devouring a handful of dates or nuts at intervals is an effective way of taking the calorie count many notches above.
- Fluid Intake
Increasing the intake of fluids is also known to be a method of nourishing the body and raising the calorie count. Here, the consumption of fruit juices, milk, beverages, and energy drinks is advised.
- Weight Gaining Supplements
There are various weight gainer supplements available in the market consisting of natural ingredients and chemical based products; you can opt for any of them.
We have studied the various ways for putting on weight in the above-listed details. On a concluding note, we advise that the medical experts be consulted if you are unsure about taking medications or exerting the body due to illnesses or other reasons.