How to Gain Weight Healthily
Are you trying to lose weight? Looking forward to showing off your perfect summer body? Well, there are people who face a completely opposite problem. You may be curious about what this problem is. The answer will surprise you. The problem they face is how to gain weight. Being thin also has its own struggles. The most obvious one is poor health, low energy levels, weak immunity, frequent illness, and cold extremities. Another struggle is finding clothes that fit well. And there are other disadvantages as well. But in my opinion, the biggest struggle is poor health. As the saying goes, health is the foundation for a revolution. Today, I will share with you some tips on how to gain weight.
Reasons for Being Underweight
1. From a pathological perspective, various diseases such as digestive system disorders, diabetes, hyperthyroidism, hepatitis, and kidney disease can cause weight loss. Prolonged illness and malnutrition can also lead to weight loss.
2. Body constitution and genetic factors. Some thin individuals do not have any diseases when examined at the hospital and can function normally on a daily basis without any discomfort. Their thinness may be related to body constitution and genetic factors, such as having thin parents and most of their children being thin.
3. Factors related to lifestyle and dietary habits: A large portion of thin individuals are a result of unhealthy eating and lifestyle habits. Inadequate food intake, improper diet, irregular meals, high academic or work pressure, anxiety, mental stress, excessive fatigue, and poor sleep can all lead to weight loss.
Harm Caused by Being Underweight
1. Gallstones: Our bile is secreted by the liver and contains cholesterol, bile salts, calcium, phospholipids, and other substances in a certain proportion. In underweight individuals, calorie intake is generally insufficient, so the fat stored in the body is rapidly consumed. This causes an increase in cholesterol in the bile, making it sticky and prone to crystal formation and sedimentation, leading to gallstones.
2. Anemia: Underweight individuals often have an unbalanced diet, with insufficient intake of iron, folic acid, vitamin B12, and other blood-forming substances. Due to reduced food intake, their basal metabolic rate is lower than normal, resulting in slow intestinal motility, reduced gastric acid secretion, and impaired absorption of nutrients. These are the main causes of anemia. In addition, malnutrition also leads to a decrease in immune function and secondary anemia.
3. Memory Decline: The brain's main source of energy comes from fat, which stimulates the brain and enhances its ability to process information, as well as improves short-term and long-term memory. Underweight individuals have insufficient fat intake and storage in their bodies, leading to severe damage to brain cells, which directly affects memory. As a result, they become more forgetful.
4. Hair Loss: Hair is mainly composed of a protein called keratin, as well as trace elements such as zinc, iron, and copper. For individuals who are underweight, both fat and protein intake are insufficient, resulting in frequent hair loss and loss of hair luster.
5. Depression: Research has found that levels of pleasure chemicals in the brain are lower in thin individuals compared to normal individuals, while anxiety chemicals are higher. This can lead to depression and an increased risk of natural hazards.
6. Lung Disease: A 20-year study published in "Gender Medicine" found that being too thin, especially in older women, increases the risk of lung-related diseases.
How to Gain Weight
Diet for Weight Gain
First: Eat three regular meals every day. Eat steamed, stewed, or boiled meat. Try to eat more carbohydrates. Have another meal of carbohydrates or milk with biscuits before bed. Eat until you are comfortably full but avoid overeating, as it can ruin your appetite. If you can, drink beer. Eat appetizers as snacks, such as chocolate or ice cream. Make sure to have a good appetite to be able to eat. This is a must for those who want to gain weight.
Second: Eat two eggs every day. Beat them in a bowl, add a spoonful of fresh tomato juice and some sugar, and mix with an equal amount of hot water to make a semi-cooked dish. Consume it on an empty stomach in the morning (you can also eat soft-boiled eggs). Continue this for a month, and you will gradually gain weight.
Third: Eat more sugar. Try eating things you don't usually like. Drink more water. Sometimes, you can use water to create a temporary illusion of weight gain because excessive water intake can cause water retention. Some fruits can also cause water retention when consumed. Also, eat before going to bed and avoid unnecessary exercise. Even simple activities like walking should be minimized.
Fourth: It's simple. Try eating until you are full during meals and eat snacks while shopping. Eat more biscuits and cakes every day. Below is a weight gain diet that is easy to follow:
Breakfast: One piece of cream cake. 500ml whole milk, 100ml jam, 3 slices of sweet bread, 150g of banana or pineapple. Lunch: Sichuan cuisine, rice, pizza cheese cake.
Dinner: Eat as much rice as you can. One cup of mashed potatoes, 0.5 gallon of ice cream, 150ml of cherry jam. Evening snack: A bowl of noodles, one piece of cake, one cup of whole milk.
Exercise for Weight Gain
1. Maintain moderate physical activity: Although physical activity burns calories, maintaining a certain level of activity is necessary to avoid increasing fat tissue.
2. Exercise moderately to increase appetite: Moderate exercise can improve appetite and promote gastrointestinal motility. It also enhances physical strength. Therefore, regular exercise can indirectly help individuals who are underweight.
Stay Confident and Persistent
For individuals who are underweight, transforming their body from thin to strong and healthy is not something that can be achieved in a day or a month. It is not possible to achieve success by relying on temporary enthusiasm and wanting to gain weight overnight. It is important to have a firm belief in victory, be prepared to endure hardships, and approach exercise with a positive and persistent attitude. Only then can you achieve the desired results.
