Being lean is mostly good if you are healthy and have strength. But being underweight is a concern if it is due to poor nutrition and many other issues, being underweight you are at risk of developing anemia, fragile bones, hair loss, fertility issues, and nutrient deficient. You can check if you are underweight or not by using a BMI calculator. If you are finding it difficult to put on some good weight and by weight, I mostly refer to some muscles and good fat.

There can be many reasons of you being underweight like hyperthyroid, diabetes, a coeliac disease which prevents your body to absorb food properly, it can be an eating disorder, anorexia nervosa or it can be due to stress. If you are not happy no matter how healthy you eat, it will not be efficiently absorbed, so be in peace with yourself and be happy and calm at least while you eat. There are many people who just dream to sleep with a full stomach.

I am sharing some ways which will not only help you to gain weight but also recover from your nutrition deficiencies. You can easily incorporate them in your daily life.

1. Eat five to six small meals every day: Instead of heavy meals, keep having small and calorie-dense. Try incorporating more of fiber, carbohydrates, fat, and protein in your diet.
2. Eat more of protein-rich foods: Protein is called the bodybuilding nutrient. Have more of protein in the form of milk, pulses, cheese, tofu, paneer, fishes, chicken breast, whey protein, and eggs. Whichever is convenient for you. Dal-rice is a complete meal which provides with carbohydrates and protein.
3. Strength Training: Don’t waste time on a treadmill, it will just burn some calories and will work against your weight goal, Try strength training which includes yoga and weight training, we gain weight by building muscles, it will activate your muscles and give them the opportunity to grow. You can do strength training at home also by doing exercises which use your own body weight and add more resistance by using some props like water bottles, chair, resistance bands. Best workouts are squats, pushups, and planks. I am so tired of hearing from girls that I just want to look slim and girly so that I can fit in my prom dress, weight training will make me look masculine. It is not true, instead, it will enhance your strength and posture (it will not be a bulky wrestler, it will be something athletic like Deepika Padukone and Jacqueline, if you don’t believe, go and check out their workout videos 🙂 )
4. Eat Nutrient-rich foods: Instead of empty calories and junk food like cola, candies, ice creams, move on to some nice fruit-smoothies, there are dozens of recipes out there and you can make as per your taste. If nothing then take 1 banana, 3-4 dates, 1 tablespoon whey protein, nuts, and some honey add them to milk and shake it! and your desi smoothie is ready. You can always experiment with your smoothie.
5. Take a good sleep, during workout large number of micro ruptures occur in our muscles which are repaired through our diet during the time we rest. So they need proper time for muscle repair and growth.
6. Eat at least two fruits a day, try having fruits like pineapple, grapes, berries, oranges, this calorie-dense fruits are high in antioxidants and fiber.
7. Binge on nuts and good fats: Snack on nuts, raisins, dates, avocados, apricots, nut butter. Eating nuts regularly can help gain weight safely.

Focusing on just one thing will not help as everything is interdependent. workout will not work without proper diet and sleep and vice versa. Gaining weight needs efforts and patience, so before starting you should prepare your mind and enjoy the journey. There is nothing to lose with a healthy lifestyle, you are only going to benefit. It will help you by maintaining a balance in your life (healthy body=healthy mind). Study proves that working out brings more happiness than even money itself. So you will feel stronger, beautiful, healthier and happier.

Leave all the excuses (like your age, weight, schedule, laziness, you are never too much of anything), take out some time and start with all you have, you can do it at home, gym, park or workplace.

Stay Healthy inside and out.

lots of love

Yogu <3