Most people struggle to gain weight. While obesity causes numerous health issues, being underweight isn’t any better either. A study reveals that consuming more calories than the body burns will result in gaining weight but putting on weight is essential for an underweight person. So how does one achieve that goal while also prioritising their health?
To help you out, FUCHSIA asked three Pakistani experts on ways you can gain weight quickly and safely:
1) Pervez Rayani Suggests Doing More Low Volume High Intensity Workouts
Pervez Rayani is the co-owner of ‘Muscle Matters‘ and a physique coach and transformation expert. This is what he had to say:
‘You generally have a low appetite so getting more calories is difficult for you, more frequent meals are better for you. With more food intake digestion can be a concerning factor. Supplementing with digestive enzymes can be a good idea. This is the population that can benefit by reducing their Non-exersice activity thermogeneis (NEAT), it’s the energy expended for everything we that is not sleeping, eating or sports-like exersices. The less they move the more chances they will gain weight. Low volume high-intensity workouts are more beneficial compared to high volume workouts’.
2) Sameet Alam Khan Recommends You Do Resistance Training
Sameet Alam is a certified nutritionist and personal trainer. This is what he recommends:
‘Well, the only way to do it effectively is to be in a calorie surplus. Now, some people have a hard time gaining weight because they don’t have the appetite to eat that much food. For such people focusing on some high-calorie foods can be a good strategy. High-calorie foods include burgers, pizzas, nuts and seeds. Meanwhile, liquid calories from milkshakes and fruit juice can also help if you don’t want to eat anything in the mornings. If the goal is to gain muscle and not fat then some form of resistance training is going to be necessary. Looking to get stronger over time will lead to them gaining muscle and not fat’.
3) Sapna Baloch Cautions You To Eating Healthy & Make Sure You’re Getting Enough Sleep
Sapna Baloch is a group fitness instructor and a fitness enthusiast and here’s her advice on the matter:
‘Here are some useful tips for you to gain weight in a healthy way. Firstly you need to eat in a surplus. Total calories consumed should be more than the total calories expended during a day. Add high-fat foods such as whole eggs, avocados, nuts to your diet. These foods are not only nutritionally rich but also high in calories. Start strength training and focusing to build muscle will boost your appetite-avoid rigorous cardio.
If eating a large meal at one time is not possible, eat smaller meals throughout the day. Focus on volume and quality of meals. Eat enough fibre so that your digestion is not compromised. Also, add some kind of pre and probiotics to your diet for a healthy gut and optimum absorption of nutrients into your bloodstream. A leaky gut can be the cause of malnutrition and the inability of the body to absorb vital nutrients from the food that you consume. Make sure to get a good night’s sleep and follow your body’s natural circadian rhythm for optimum health and well being’.
We hope that now you know that healthy weight gain involves a good balance of eating healthy high-caloric food and building muscle mass through rigorous weight training procedures. However, before you go on your weight gain journey consult a doctor for a better understanding of your health and any underlying conditions.
*Disclaimer: Please consult your doctor or nutritionist/trainer before you make any changes to your diet or workout plan
Tooba describes herself as a “fashion cognoscente struggler, diving into the publishing world”.