To gain weight | 5 secret tips to gain weight naturally | The Unknown secret | fashionfitify 


                I'll be talking about weight gain and how to do it safely about 2 billion people in the world are either overweight or obese however there are also many people with the opposite problem of being too thin many health risks are associated with being underweight. 

  • Trouble fighting illnesses, or diseases
  • Vitamin deficiencies
  • Development issues mostly in children and teenagers
  • Fertility problems
  • Irregular periods  
  • Increased risk of a bone loss
  • Anemia
  • Kidney disease
  • Feeling tired or having low energy levels
  • Thinning hair and 
  • Dry skin is some of the problems. 

and research also tells that there is an association between being underweight and depression and an increased risk of suicide. 

                This is a concern because being underweight can be just as bad for your health as being obese a common mistake that people make in an attempt to gain weight

                They eat a lot of foods that are high in calories but offer no nutritional value unhealthy weight comes from processed, refined, and packaged foods, added and artificial sugars, sweetened beverages, alcohol, eating very large meals only once or twice daily, snacking on junk foods like chips.

5 natural ways to gain weight safely 

1. Eat 5 Meals a Day:

                Eat five meals a day one of the most basic things to do to gain weight is to eat more often even for about five meals a day. 

                These include high-quality protein, complex carbs, and healthy fats eating smaller meals throughout the day instead of larger meals. less 

                 Frequently will be easier on your digestive system to help with feeling bloated and sluggish and you can consume more calories without feeling full you can also have a smoothie with your meal liquids are a filling. 

                  So this is a great way to add more calories to your meal try to eat a snack before bed our bodies work hard to recover when we sleep so having a snack of protein and carbohydrates can be beneficial.


2. Add Healthy Snacks:

                If you want to gain weight add healthy snacks having healthy snacks between meals will increase your daily calorie count and get you the protein and carbs. 

                You need to stay energized and gain weight some high-protein snacks include like the trail mix where you mix all the nuts vegetables, hummus, probiotic yogurt with seeds, nuts and berries, hard-boiled eggs, and peanut butter. 

                 Even choosing fruit as a snack has shown to be associated with low anxiety and emotional distress along with improved cognitive function and energy levels. 

                 All of these factors can help you gain weight in a healthy way don't go for empty calories when choosing your snacks instead try to get more protein and healthy fats into your day.


3. Focus on macronutrients:

                 Focus on your macronutrients the foods that you want to eat to gain weight fast include healthy fats. 

                Healthy fats that will help you gain weight and muscle in a healthy way some of the best sources of these fats include

  •  Avocados. 
  • Olive oil. 
  • Almonds.
  • Nuts.
and then carbohydrates to gain weight fast consume more gluten-free carbohydrates by adding them as sides to your meals as your snacks in between your meals. 

                Research shows that combining carbs with protein produces a greater anabolic response than eating protein alone some great sources of carbohydrates include root vegetables. 

                That is very organic sources like complex carbohydrates and important nutrients starchy vegetables like yams, potatoes, sweet potatoes. 

                They will provide fiber nutrients and complex carbs without too much sugar gluten-free grains are also a great option because they can prevent bloating and boost energy levels

               

4. Nutrient-Dense Foods:

                Nutrient-dense foods highest in calories and healthy protein, good fats, and good carbs are those high in fat plant fats from 

  • Nuts 
  • Peanuts 
  • Seeds 
  • Peanut butter 
  • Almond butter 
  • Avocado 
  • Hummus
  • Oils 
are a great source of healthy fats loaded with nutrients and calories animal fats provide nutrients and the same amount of calories as plant fats. 

                But they also contain saturated fats which can increase bad cholesterol like I said before smoothies are very convenient to eat nuts by the handful or sprinkle them.


5. Exercise or Workout:

                If you want to gain weight fast means, exercise or workout is the best way to gain weight. Because Exercise or workout will help you to put on muscle without burning too many calories. 

                Limit the number of aerobic exercises cardio workouts burn a lot of calories so for cardio do burst training which involves exercising at 90-100% of your maximum heart rate for 30 to 60 seconds. 

                And, then resting for 30-60 Seconds burst training will also help you build muscle quickly focus on strength training which includes lifting weights and strengthening exercises. 

                Resistance training proves to increase lean muscle weight to improve physical performance to improve cognitive abilities enhance cardiovascular health and increase bone mineral density. 


Conclusion:

                Studies also show that in that it improves the physical emotional intellectual and social wellness of strength or resistance training helps build muscle maintain the strength and improve their agility and flexibility. 

                 There are several medical conditions that can cause unhealthy weight loss like eating disorders thyroid problems the celiac or the gut issues diabetes and cancerous tumors infections like Parasites, Tuberculosis, HIV, and AIDS. 

                  If you're underweight then you may want to see a doctor in order to rule out a serious medical condition this is particularly important if you have recently started losing large amounts of weight without even trying I hope you will be able to take these steps to improve your health.