Are you looking to put on some weight? It’s important to do it in a healthy way. Body composition analysis (BCA) can help you achieve this. BCA measures your body fat percentage, muscle mass, and overall weight distribution. By knowing your body composition, you can adjust your workout and diet to gain muscle mass and overall weight, including some healthy fat. Unfortunately, no one will tell you the importance of body composition analysis in increasing weight. But here is the exclusive advice of Chandigarh’s renowned dietitian Lavleen Kaur on gaining weight healthily.
Why Do You Need to Gain Healthy Weight?
If you always feel low on energy and get sick frequently, you must gain weight healthily. You do not need to overeat but consume healthy food to gain weight without complications. Here is why it is essential to gain weight if you are underweight:
- Improved Energy Levels
- Enhanced Muscle Mass
- Better Immune Function
- Hormonal Balance
- Good Bone Health
Tips to Gain Healthy Weight Quickly
Neither losing weight nor gaining weight is easy. But with dedication and consistent efforts, you can achieve your health goals. Here are some of the most effective tips to gain healthy weight:
Take a Calorie Surplus Diet
If you want to gain weight, you should consume more calories than your body burns. However, this doesn’t mean you should start eating junk food just because it contains more calories than healthy food options. These foods indeed have more calories, but they lack essential nutrients that your body needs. In other words, eating junk food may help you increase your weight by increasing your body fat, but it won’t help you build muscle mass. To gain healthy weight and not just body fat, focus on eating nutrient-dense foods that provide you with both calories and essential nutrients.
Eat Nutrient Dense Foods
Eating nutrient-dense foods is essential to gain a healthy weight as they contain both calories and essential nutrients. It is recommended to consume minimally processed foods rich in vitamins, minerals, and other nutrients, including macronutrients such as carbohydrates, fats, and proteins, and micronutrients such as vitamins and minerals. Good protein sources include chicken, fish, tofu, and beans, while healthy fats can be found in nuts, seeds, avocados and olive oil. However, consuming nutrient-rich foods alone is not enough if your body cannot absorb the nutrients. According to dietitian Lavleen, some home remedies, such as taking ginger tea before a meal can help with digestion and nutrient absorption.
Adopt a Frequent Meal Schedule
Eating smaller, more frequent meals throughout the day can help you gain weight healthily and more efficiently. Consuming smaller meals will not make you feel excessively full. Moreover, shorter and more frequent meals also improve nutrient absorption by allowing your body to digest food and absorb nutrients more efficiently. However, make sure you don’t overeat and pay attention to your body’s signals. Overeating can lead to negative consequences.
Incorporate Strength Training
You can gain healthy weight quickly by incorporating strength training exercises into your workout routine. Focus on compound movements that engage multiple muscle groups simultaneously. Increase the intensity and weight of your workouts as you progress to challenge your muscles continuously and promote growth. Strength training helps you increase muscle mass and boosts your metabolism, allowing your body to use the calories you consume for energy and muscle repair.
Seek Professional Guidance
If you are struggling to gain healthy weight or feeling frustrated with the different methods, it may be time to seek the guidance of the best dietitian in India. Lavleen Kaur is an award-winning dietitian with years of experience who can provide expert advice to achieve your health goals. She has helped countless individuals manage their weight by offering simple lifestyle adjustments. If you’re unsure of where to turn for help, Lavleen Kaur is an excellent option.
On the Final Note
Losing or gaining weight can be hard, but one can achieve their health goals by being committed and consistent. The most effective tips to realize your desired healthy weight is mentioned above. However, if more detailed information is required, discussing with an expert dietitian for weight gain like Lavleen Kaur may be useful. Such a person will give you personalized solutions based on their 10+ years of service so that your health goals are accomplished. Don’t procrastinate, start your journey to a healthier life now!