Best Way To Gain Weight For Healthy BMI Score -
Body Mass Index (BMI) is a tool to measure body fat which tells you to have a healthy weight according to your height or not.If your BMI is too low, you may also be at risk for health issues.Weight loss is a serious issue nowadays and it is a cause of lots of health issue like weak immunity, fragile bones, hair loss, anaemia and problems with fertility.You can check your body BMI with the help of BMI calculator.If your BMI is less then 18.5 kg/m2 it means you are Underweight and you need to gain weight.
So here we are going to tell you the best way by which you can gain weight for healthy BMI score.To increase your body mass index or BMI, you’ll have to gain weight.If you want to gain weight then first you have to know what is the cause of underweight.Best Way To Gain Weight For Healthy BMI Score is given below.
What is Underweight -
Being underweight is defined as having a body mass index (BMI) below 18.5.This is estimated to be less than the body mass needed for a healthy body.Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.There is also another reason for underweight which are -
- Psychological issues
- Weak Immune system
- Thyroid problems
- Celiac disease
Click Here - BMI Calculator | BMI Table & Chart For Girls
What is Best Way To Gain Weight For Healthy BMI Score -
We think you clearly understand what is underweight and how it is calculated by BMI calculator.So if you found your body BMI underweight then you need to gain weight.It is not an easy task but if you follow some guidelines then you can gain body weight with the help of below-given information -
1. Eat more calories - If you want to increase your body weight then you need to add more calories to your diet that your body burns.For women, estimates range of calories is between 1,600 to 2,400 calories a day and for men, between 2,000 and 3,000 calories a day.So you need to consume more calories than recommended.
2. Add Protein to your Diet - The single most important nutrient for gaining healthy weight is protein.It contains lots of nutrition which is essential for your body Muscle.Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle.High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others
3. Eat Healthy Foods to increase your BMI - If you want to increase your body fat and muscle then you have to change your diet plan.Foods that rich in nutrients and high in calories include brown rice, granola, raisin bran cereals, bananas and dry fruits.Cook meats, grains and vegetables in oil and add cheese to sandwiches, salads or potatoes.
4. Snack - Most of us not use any kind of snack in our diet which is very essential for our body.Snacks contain plenty of protein and healthy carbohydrates.
5. Eat a Lot of Energy-Dense Foods - Using plenty of spices, sauces and condiments can help to increase your body weight.These are some foods that contain lots of calories relative to their weight.
- Dried fruit
- Dairy Milk Product
6. Heavy Weight Exercise - Regular strength-training is necessary to promote muscle gains.A good muscle-building program includes one exercise for each major muscle group, abs, chest, legs, shoulders, arms and back which is performed two-three times.For this, Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.
7. Supplement - For weight gain add supplement in your diet according to your body requirements.You can take Vitamin D and calcium tablet to strengthen your bones.You have to keep one thing in your mind do not take these supplement without doctor consultant.
8. Add Milk to your Diet Chart - For weight gain, you can add milk in your diet which contains lots of proteins.Most of the proteins supplement prepared by milk powder.
Also, Check - Body Mass Index Chart & Table For Men | Best Way To lose weight For Healthy BMI Score
So these are the Best Way To Gain Weight For Healthy BMI Score.So if you found that your body BMI is underweight then no need to be panic just change your diet plan.Follow above instruction carefully and gain a muscular body.
These articles might be interesting for you as well: