How To Gain Weight And Build Muscle | Gain Weight In the Right Way | Gain Weight Safely | Urdu/Hindi
This is a concern, as being underweight can be just as bad for your health as being obese. Obesity is currently one of the world’s biggest health problems. However, being underweight may be just as bad for your health. According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women. For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. If you’re underweight, you may be at risk for the following health issues: Delayed growth and development. Weak Bones Weak immune system Fatigues & Headaches PCOS & Infertility Hair loss, dry skin Many underweight people are physically healthy. Low body weight is due to a variety of causes, including: Genetics. High physical activity. Malnutrition Illness Psychological issues. How to Gain Weight the Healthy Way If you want to gain weight, it’s very important to do it right. Binging on soda and junk food may help you gain weight, but it can destroy your health at the same time. Your goal should be to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat. There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle. Eat More Calories Than Your Body Burns Eat Plenty of Protein Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day Eat Energy-Dense Foods Here are some energy-dense foods that are perfect for gaining weight: • Nuts: Almonds, walnuts, peanuts, etc. • Dried fruit: Raisins, dates. • High-fat dairy: Whole milk, full-fat yogurt, cheese, cream. • Fats and oils: Extra virgin olive oil and coconut oil • Grains: Whole grains like oats and brown rice. • Meat: Chicken, beef, lamb, etc. Choose fattier cuts. • Potatoes, sweet potatoes • Dark chocolate, avocados, peanut butter. • Lift Heavy Weights and Improve Your Strength • Use bigger plates. • Get quality sleep. • Eat your protein first and vegetables last. • Consistency Is the Key. At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.