Causes of Being Thin or Underweight
Before we proceed to the natural ways for healthy weight gain, let's have a look on some of the most common causes behind being underweight.
- Lack of Food
- Poor Nutrition
- Poor Metabolism
- Lack of Appetite
- Exposure to Pollutants
- Increased Stress Level
- Lack of Sleep
- Lack of Proper Exercise
- Some inherited Factors or Genetics
- Too Much Physical Activities Without Proper Diet or Food
- Hormonal Problem including Hyperthyroidism (overactive thyroid)
- Prolonged Illness or Sickness
- Poor absorption of Foods due to Gastrointestinal or Liver Problems
- Some Medical conditions, including Cancer, or Tuberculosis
However if the problem of underweight or being thin(Physically Weak) is not caused due to any complex medical problem then it can be solved just by following given tips.
Best Tips For Underweight Persons to Gain Healthy Weight
1. Consume More than You Burn
Try to consume more calories than you burn because too much physical activities without proper intake of food is one of the main cause behind being underweight. Choose healthy foods to add more calories in your daily diet plan. Your diet must include foods rich in proteins, carbohydrates, healthy fats (monounsaturated fats and polyunsaturated fats), essential vitamins and minerals.
2. Protein Rich Foods
You must include protein food in your diet because protein is the key for the muscle mass. Without adequate protein, muscle gain is not possible because weight training demand for amino acids which comes from protein.For protein intake don`t take protein supplements.Instead of artificial supplements You should go with natural sources of protein which include meats, Fish, dairy products (low fat variety), nuts and seeds like almonds, peanuts, pumpkin seeds, sesame seeds and sunflower seeds
3. Complex Carbohydrates
Complex carbohydrates are also needed for proper weight gain because they slowly release into the body and great for bulking. Brown rice, Whole Wheat Bread, Oats, Pasta, Beans, Veggies, etc. are best examples of complex carbs.
4. Healthy Fats
Always go with healthy fats including monounsaturated fats and polyunsaturated fats
and avoid saturated fats because they clog up arteries, and are the leading causes of heart disease, heart attacks, strokes, high cholesterol and death. Examples of foods rich in healthy fats include fatty fish (salmon, tuna, mackerel, herring, trout, sardines) olive and canola oil, nuts, seeds(sunflower, sesame, pumpkin seeds, flaxseeds), peanut, pistachios, almonds and walnuts.
5. Meal Plan
Eat healthy food frequently, 5 to 6 times a day. For this purpose you have to eat 3 larger meals and 3 smaller meals alternately. Separate them by at least 3 hours so you can digest each meal fully. Don't go without food for 5-6 hours after having a major meal.Whenever you feel some hunger immediately eat something within your access even some snacks. For this purpose you can also eat chopped carrots, nuts, pretzels, baked potato chips, protein bars and yogurt.
6. Banana Milk Shake
Banana milk shake is highly beneficial for weight gain purpose. Bananas are full of calories and give you instant energy boost that's why many athletes and players often munch on a banana between games. For healthy weight gain you can drink 1 glass of banana milk shake once or twice a day.
7. Mango Milk Shake
Mangoes are rich in calories, carbohydrates and contain many essential vitamins and minerals which are important for healthy weight gain. To solve your underweight problem have a mango followed by a glass of milk. Alternatively you can have a glass of mango milk shake every day and see a noticeable difference within few days.
8. Almond Milk
Almonds are rich in Vitamin E as well as polyunsaturated fats and helps a lot to gain healthy weight. Almonds along with dates and figs are highly beneficial to solve underweight problem. Take 3 almonds, 2 dates and 1 dried fig and add to a glass of milk and boil it. Let it cool down and have this on a regular basis until you get the desired results.
Figs contain a good amount of polyunsaturated fats, which add healthy calories to your diet. In addition, figs contain a good amount of carbohydrates that will help you gain weight.
Take some water and soak three or four dried figs(Anjeer) in it. Have these figs two times per day on a regular basis to solve the problem of underweight and gain weight quickly.
Another way to use figs is soak 2-3 dried figs overnight in one glass of milk and eat them before breakfast. Repeat this process on a daily basis and see the difference within few days.
Raisins are rich source of essential fatty acids and contain a good amount of important nutrients which are essential for healthy weight gain.
Try to consume 20-25 dried raisins throughout the day and continue this process until you get the desired results.
Alternatively you can soak about 20 raisins along with 3-4 figs in water overnight and next day eat them in two parts. Repeat this process on a daily basis to get an excellent result within few days.
Daily consumption of 1 cup about 250 of yogurt on an empty stomach is also very beneficial for weight gain. Low fat greek yogurt is preferred because it contains double protein which is essential for muscle building and healthy weight gain. You can add some fruits in yogurt to enhance taste and calories.
12. Proper and Regular Exercise
Exercise regularly for healthy weight gain. Some thin people think that exercise is not good for them. This is not true, it keeps the metabolism high and increase hunger and eating desire.
While exercise focus more on weight lifting and muscle building exercise because weight lifting exercises are effective in helping to improve muscle tone as well as helping with weight gain.Weight lifting has also been shown to improve bone mineral density. So exercise is compulsory because you don't want to gain fat but lean mass, so exercise is important but avoid too much exercise because it can cause extra calorie loss. Proper exercise along with healthy foods is the key for healthy weight gain.
Some Other Tips for Underweight or Thin Persons
(i)Avoid poly saturated fatty food because you need a strong and lean massive body but excessive fat intake may result in Obesity.
(ii)Avoid drinking beer.Some people think that drinking beer helps gain weight. But it is not true, it accumulates in your abdomen, making it fatty.So try to avoid it
(iii)Avoid artificial Protein Supplements and always go with natural protein sources.
(iv)Avoid deep fried snacks like samosa, pakodas etc because they contain heavy fats which may accumulate around your stomach.
(v)Avoid smoking, drinking alcohol and any kind of drug addiction.
(vi)Avoid Intake of coffee, tea and soft drinks.
(vii)Avoid masturbating because masturbating may make person weak and diseased.
(viii)If you are male then Protect your semen by all ways. Protecting semen will nourish your body and the body becomes healthy.
(ix) Reduce as much mental and emotional stress as possible because stress may result in drastic weight loss.
(x) You need to take rest at least for 8 hours. Abnormal sleeping pattern may affect the production of body hormones and causes weight loss. So sleep soon and try to get up early in the morning and exercise regularly at least for half an hour.