How to Gain Weight Fast and Naturally – Best and Proven Ways

Hello, Readers today we are going to talks about how to gain weight and naturally what is the reason skinny guys do not succeed in gaining weight and tips to gain weight with a healthy diet.

We all are different from each other when it comes to body type some have perfectly defined muscle and some are suffering with extensive fat on their body. When we think about fitness what picture comes to our mind is that a person who have lower body fat, perfectly defined muscles, and when we say unfit guy then our mind make a picture of the person who is very fat. Right?

And That’s how we generally categorize unfit versus fit. But there is the scientific term for body type which we are going to discuss which will help you to know in which category you are fall.

Basically, there are three types of body that cover the majority of us consist of a person with obesity and a person who is underweight or having less body mass index. Once you know what kind of body type you have then it becomes easy for you to decide what kind of diet and types of workout plan you need

Ectomorph

The people who have an ectomorph body type generally are long & lean, flat chest, narrower shoulder than their hips and ectomorph body type also have a high metabolism which’s why it is very hard for them to gain muscle and fat.

So the person who has an ectomorph body type needs to increase their overall calorie intake and make sure that your diet consists of protein. Focus on a compound exercise like bodyweight exercise & weight lifting.

Mesomorph

Mesomorph body type has strong body structure, well defined & well-grown muscle and finds easy to gain & lose weight. They can gain muscle easily with moderate weight lifting and can lose weight quickly than ectomorph and endomorph

So if you are a person who has a mesomorph body type then you should take moderate cabs with the same amount of fat & protein. When we say carbs it good to keep the focus on complex carbs because it will give energy throughout the day because it doesn’t digest fast as simple carbs.

Endomorph

Endomorph body type can gain fat very easily than muscles they overall body structure strong thick hand and legs, hips & shoulder are broad. Generally, they consist of lots of fat on the body because they have low metabolism that why they can’t lose fat very quickly. So If you are taking calories more than you burn then the remaining calories will turn into fat. So it very important for you to keep track of calories how much you burn throughout the day and how much you consume.

The most suitable diet for endomorph body type is that keep fat & protein higher with a lower intake of carbohydrate.
For workout add cardio into your workout plan to get rid of that extra fat. But extreme cardio can also result in losing muscle.

What Is Term Underweight?

Underweight… You might think what is underweight means People with BMI index lower than 18.5 are clinically underweight they don’t have optimal body mass index to sustain health.

So any person who has BMI 25 is considered overweight and a person with a BMI of more than 30 is considered obese. , first of all, you need to do is calculating your BMI to know whether you are underweight or not there are lots of online BMI calculators for men & women available on the web.  if your BMI Score is below 18.5 then you are underweight.

Here are the reasons for being underweight

• Nutrition

This is one of the common reasons for being underweight. The human body needs Macronutrient and micronutrients to function normally. These nutrients play a vital role in the overall growth of the human body, in preventing illness and good health.

• Macronutrient

Carbohydrates, fat, and protein are the primary source of energy and they fall under the category of Macronutrient. To get adequate energy for a day you need to take large doses of macronutrients throughout the day. For example healthy breakfast, lunch, and dinner.

• Micronutrients

Minerals and vitamins are micronutrients. Small doses can provide sufficient vitamins and minerals to our bodies. Vitamin plays a key role in energy production and it helps in blood clotting and immune function. There is the essential vitamins that the human body needs in routine life Vitamin A, Vitamin D, Vitamin C, Vitamin K, Vitamin K, Vitamin B1, B2, B3, B5, B6, B9, B12.

Minerals make our bones strong and help in maintain hormones, keeping the heartbeat normal. Minerals are divided into two category Macro minerals and trace minerals

• Macro Minerals: Calcium, sulfur phosphorus, potassium, magnesium, sodium, and chloride.
• Trace Minerals: Iron, Zinc, Selenium, Iodine, Copper, Manganese, Cobalt, Fluoride.

• Fast Metabolism: Metabolism is like a medium that converts your food into energy. So if you have high metabolism then it’s one of the reasons for being underweight. Because your metabolism burning calories quickly in comparison to consumption. When calories are combined with oxygen they transformed into energy. The human body constantly needs the energy to function. For example when we resting some organs are working like circulating blood, breathing, and repairing blood cells. There are other reasons for not gaining weight but fast metabolism is connected with being skinny.

• Physical activity: Physical activity can burn more calories so it’s also one of the reasons you’re not gaining weight. You are doing extreme physical activity and taking low calories or you are burning more calories in comparison to daily calorie consumption. If you are doing a job that requires more physical activity.

• Mental Health: Sometimes mental health is can be a reason you are not gaining weight. If a person having anxiety, Stress, Sleeping Disorder that affects overall health. Because of poor health condition leads to affect appetite.

• Not consuming enough calories: One of the common reasons for not gaining weight is that many people not consuming enough calories which lead to not gaining weight. It depends on your lifestyle and daily routine. So if your goal to gain weight you need to up your calorie intake.

• Junk Food: junk food is not good for your health. It only helps get your hunger out and no nutrition at all so if you are eating junk food you are gaining bad fat.

So you underweight and want to gain weight right?? Obviously, because sometimes being underweight affects routine life and makes you realize that you should gain weight.

Let’s start with many people struggling to gain weight and the majority of people think that gaining weight is easier than losing weight. Yes, this statement is right if you do it with the proper nutrition and diet for weight gain.

Sometimes people start eating junk food to gain weight and they getting results as well but gaining weight with junk food or unhealthy food is not the right kind of diet for you. Because junk food will not provide the right kind of nutrition that your body requires.

So the question is what kind of diet and nutrition? Right?

The simple answer to this question is that a diet plan in which you get sufficient carbs, protein, and fat in simple words a balanced diet plan. One thing you should keep in mind that when you start weight gaining journey your end goal should be building a balanced combination of muscle mass and fat rather than getting unwanted belly fat. Unwanted belly fat and only gaining fat will lead to obesity and obesity comes with other diseases like diabetes, heart disease, high blood pressure.

Here are the tips to gain weight fast and naturally

• Increase daily calorie intake to gain Weight:

The first thing you can do to increase your weight is to start to Increase daily calorie intake from healthy food. Eat more than your body require. When we increase our calorie intake, our body will only burn calories which require to perform daily needs and the remaining calories convert into fat.

 If your target is to gain weight one pound per week you should increase your calorie intake. So if you are taking calories from around 1000 to 1200 you should go for 1800 to 2000 calories per day.

• Meals:

The second step you should take prepares your meal plan for your week. In your meal plan consider all the things you’re going to eat. And divide all the calories into small meal plans like breakfast, lunch, snack, and dinner. And also consider the nutrition you are getting from that meal like carbohydrates, protein, and fat.

• Track calories:

If you are aiming to gain weight or lose weight the first thing matter is calories if you do not track your calories then you make a mistake. In today’s world, there are lots of mobile apps that help you to track your daily calories. To track your daily calories and analyze the nutrition you have get and how much you need to achieve a daily goal.

• Exercise:

Exercise plays an important role in weight gain. As we discussed earlier that we should gain weight with muscle and fat not only fat. So try to lift heavy weight rather than cardio. You can do cardio one day in a week like 10- 15 treadmill or cycling it enough for a week and on other days you should focus on weight lifting and compound exercise. If your workout contains cardio then you’re making mistake. When you are gaining weight you should focus on muscle-building exercise rather than cardio.

Bounce Tips:

• Take 5 to 6 mini-meals instead of 3 full meals.
• Add the dairy products in your diet plan like milk, paneer, yogurt, butter.
• what to eat to gain weight ?-To gain weight eat foods with more carbohydrate
• Cardio exercises once a week. Keep the focus on muscle building and weight lifting exercise.
• Drink water as much as you can. Keep your body hydrated.