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| Body Weight |
Likewise, gaining weight is also not an easy task.
Thankfully, today we are going to discuss effective ways to help you improve your skinny body.
Milk
If you really want to improve your body weight, you definitely need to give milk a try.Milk contains all the three main classes of foods such as proteins, carbohydrates, and fat in correct proportion.
The fat and protein content of milk makes it a good pick for those who want to gain fat fast.
According to one study by the American Journal Of Clinical Nutrition, increased intake of milk-based proteins after resistance workout improves body weight gain with a significant amount when compared with soy-based proteins.
Indeed, milk is a good alternative to help you gain weight.
Rice
Rice has a high glycemic load with approximately 200 calories per cup of rice. This makes it an excellent body mass builder.It is easy to be incorporated into a dish alongside with vegetables and meat.
Red Meat
Red meat is high in fat and other important biomolecules such as leucine and creatine.These are chemicals that are proved to be effective for weight building.
One study showed that fat-based red meat increased weight gain in elderly women by 18% during progressive resistance training.
However, while taking red meat, it is important to avoid red meat that is fully loaded with fat.
Go for lean red meat, this helps prevent you from cardiovascular diseases.
Dried Dates
Dates are good additives that can help you gain weight fast. They are high in nutrients and healthy sugar.Unlike other sugars, the sugar present in dates is proved to be harmless even in long-term.
Whole-Grains-Cereals
Whole grains are a good source of healthy sugars. But, avoid taking refined grains as they can increase the risk of sugar-related diseases.Eggs
These are another alternative foods that you can consider adding to your breakfast foods list.Eggs are rich in proteins and omega fatty acids.
You can include eggs into plates either boiled or fried.
Yogurt
Yogurt is an effective and convenient healthy food that is loaded with less glycemic index yet containing the right amount of calories needed by the body.It is important to let you know that taking flavored yogurt and that containing less fat is not good for your health.
Go for full-fat yogurt and nonflavoured yogurt and flavor it with fruits and nuts.
Don't Stress Yourself And Take Good Sleep
Lack of sleep may increase your emotional disturbances and this can lead to stress.Stress can cause muscles and subcutaneous fat cells degeneration and inflammatory diseases.
Protein supplements
Protein supplements are also a good alternative for muscle building.Combine protein supplements with resistance exercise.
Beans
Beans are one of the healthy foods underrated for gaining weight.Combine rice and beans (white, red, kidney, green) to explore the amazing benefits of their nutrients and proteins.
Other foods that can be listed here are:
- Legumes
- Sweet potatoes
- Potatoes
- Oats
- Whole-grain-breads
- Buckwheat
- Corn
- Spinach
- Fish
Now that you know how to gain weight, let's look at some of the causes of underweight.
With reference to the world health organization ( WHO) study, about 462 million people are underweight due to one or more of the following factors:
Metabolic disorders: these can be as a result of malfunction of one or more organs of the digestive pathway that can affect proper digestion
Hormonal imbalance: increased or decreased levels of certain hormones in the body also influence how your body gain or lose weight. Hormonal fluctuations of thyroid, cortisol, estrogen, and progesterone were found to be correlated with weight loss or gain
Family history: this has to do with the genotype of an individual..for example, If your parents are skinny, then there is a high probability that you will be skinny too.
Stress: stress stimulates the production of hormones that improve or inhibit weight gain.
Underlying medical conditions: diseases like sickle cell anemia and diabetes can also make someone lose weight.
Cancer: This is an abnormal growth of cells which can lead to uncontrollable muscles and skin cells degeneration
Infections: infections are disease conditions caused by both harmful microorganisms and microorganisms like bacteria, fungi, and nematode
Frequently Asked Questions On How To Gain Weight
How can I gain weight in my face?
Gaining weight sometimes seem to be difficult more especially on the face. However, with proper exercises and diets such as fish, nuts, and seeds, your face can become fuller.
How can men gain weight naturally?
- Eat more foods with high calories
- Consume more proteins
- Limit your water intake before meal
- Engage in heavy lifting
- Be consistent
What is the reason for not gaining weight?
There are many factors which prevent people from gaining weight, and they include drugs adverse effects, diabetes, and malnutrition.How underweight is dangerous?
When your BMI is below 18.5 that is an indication of severe underweight. And if care is not taking, it can lead to serious diseases like osteoporosis.
How can a teenager gain weight?
- Increase your healthy fat intake
- Increase your carbohydrates intake
- Consider taking drinks with smoothies made with milk or juice.
How do you increase height?
In most cases, height begins to decline by the time you reach 18 to 20 years. However, there may be some changes with proper dietary and lifestyle changes. Moreover, it is also found that true bone growth do not fully developed during adolescence.What age do you stop growing?
In most cases, boys stop becoming taller by the time they reach the age of 16 and will grow fully by 18.
What is another word for underweight?
Below are the symptoms of underweight:
- Featherlight
- Feathery
- Light
- Weightless
- Bentem
- Diminitive
- Little
- Miniate
- Puny
- Small
- Smallish
- Undersized
Do skinny people live longer?
As the saying goes, people with extra weight tend to live longer than those with less body mass.
References
Daly, R. M., O’Connell, S. L., Mundell, N. L., Grimes, C. A., Dunstan, D. W., & Nowson, C. A. (2014, April). Protein-enriched diet, with the use of lean red meat, combined with progressive resistance training enhances lean tissue mass and muscle strength and reduces circulating IL-6 concentrations in elderly women: A cluster randomized controlled trial. The American Journal of Clinical Nutrition, 99(4), 899–910 ncbi.nlm.nih.gov/pubmed/24477043Malnutrition | World Health Organisation WHO | 16 February 2018
Sarah B
Wilkinson, Mark A
Tarnopolsky, Maureen J
MacDonald, Jay R
MacDonald, David
Armstrong, Stuart M
Phillips (4, April 2007). Consumption of fluid skim
milk promotes greater muscle protein accretion after resistance exercise than
does consumption of an isonitrogenous and isoenergetic soy-protein beverage | The American Journal of Clinical Nutrition, Volume 85, Issue 4,
April 2007, Pages 1031–1040, https://doi.org/10.1093/ajcn/85.4.1031
Sawada, Kimi & Takemi,
Yukari & Murayama, Nobuko & Ishida, Hiromi. (2018). Relationship
between rice consumption and body weight gain in Japanese workers: White versus
brown rice/multigrain rice. Applied Physiology, Nutrition, and Metabolism. 44.
10.1139/apnm-2018-0262.
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