How to gain weight quickly and safely
Some methods of gaining weight can have severe short- and long-term effects on health. This poses a challenge for people needing to gain weight and for those who are at a healthy weight but wish to build muscle.
This article explains how to determine whether a person is underweight. It also provides tips for gaining weight safely and healthfully, including what to avoid while trying to put on weight.
What is the definition of underweight?
Using body mass index (BMI) is a common way to determine whether or not an individual is within a healthy weight range. People can calculate their BMI using their height and weight.
A person with a BMI of 18.5–24.9 will be within the healthy range. According to guidelines, a person with a BMI of less than 18.5 is underweight and may need to gain weight for their health. However, in some cases, it is possible for an individual to have a low BMI but remain healthy.
There are also some factors that the BMI does not take into account, such as muscle mass. This can lead to a healthy person having a weight that is outside of the ideal range. For instance, they may have a very high BMI due to being muscular, rather than because they have a high proportion of body fat.
In general, a person’s BMI provides a reasonable indication of whether or not they are a healthy weight.
You can determine your BMI using one of our BMI calculators or charts.
Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle.
In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person.
As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day.
Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2–3 weeks. This can help a person understand how to adjust their diet to gain weight at a sufficient pace. There are several apps available online that can assist with calorie tracking.
People who are trying to gain weight should also be mindful of the types of food they are consuming. For example, eating foods that are high in sugar is an easy way of increasing calorie intake, but it can also increase a person’s risk of developing type 2 diabetes.
When attempting to gain weight, a person should be careful to avoid the following:
Insufficient cardiovascular exercise
Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain. Running, swimming, and cycling are all good ways to get cardiovascular exercise.
People keen to gain weight can try restricting cardiovascular exercise to around 20 minutes, three times a week, rather than avoiding it entirely.
A diet low in vegetables
Many vegetables are filling but have a low calorie content. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals and not eating enough of them may cause malnutrition.
Giving up too quickly
Safe weight gain can require patience and determination. It is not always possible to see results immediately. Everyone is different, and it may take longer for some people than for others.
Outlook
Being underweight can cause health problems, so some people may need to gain weight. Although it is common to want to gain weight quickly, it is also important to do it safely.
People who are trying to put on weight should still aim to eat a balanced diet, weight train, and get enough cardiovascular exercise.
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