Each person has their own body structure and weight. Many people usually come to a judgment that their weight is not adequate and think about whether they should increase body weight. An individual can gain a healthy weight, but trying to gain more will not solve the problem. The health hazards of obesity are well known, but being underweight can also affect your health. Although less than 3% of American adults over the age of 18 are underweight, having a body mass index of less than 19 can lead to weakened immunity, fertility, and hormonal problems, as well as nutritional deficiencies that can lead to anemia and osteoporosis. In addition, research shows that being underweight is associated with an increased risk of death.

Are you trying to gain weight? And in that pursuit, do you follow a healthy diet, exercise, and active lifestyle? If your answer is Yes and your weight is still not increasing, it is a sign that you are probably on the wrong path. While losing weight is a daunting task for most people, gaining weight is not necessarily a straight and smooth ride.

The path towards healthy weight gain

Eating nutrient-rich foods is important for anyone, whether you are underweight, overweight, or considered normal weight. In order to ensure optimum nutrition, the United States Department of Agriculture (USDA) advises including vegetables, pulses, grains, milk products, and fruits in your diet. The U.S. Food and Drug Administration (FDA) uses a 2,200 calorie intake plan as a benchmark for prospective health aspirants. The number of calories your body needs can vary depending on factors such as age, gender, and activity level. If you're underweight, you'll usually want to eat an extra 600 calories per day. You can do this by eating extra meals or increasing the number of meals you normally eat. You can also increase your calories and healthy fats by adding fat to your toasted butter, nuts, seeds, and vegetable oils.

If you don't have an appetite, you may benefit from snacking on high-calorie snacks throughout the day. If you don't have time to prepare extra snacks, you can simply increase the portion sizes of your meals. While this may seem like an easy solution to a bag of salty chips or sweet ice cream, since these foods contain a significant amount of calories, they have no nutritional value. Foods high in sugar and salt can make you feel sluggish and bloated. In addition, consuming these foods regularly and in excess can increase your risk of developing cardiovascular disease and type 2 diabetes. Although processed foods are often associated with excess weight and obesity, They can also lead to chronic health problems such as inflammatory bowel disease (IBD), autoimmune diseases, colorectal cancer, and mood disorders, including anxiety and depression. 

Protein

Protein-rich foods can be very helpful when you want to improve your body's strength and immune system and stabilize your energy levels and mood. Usually, when you're fighting diseases like cancer, your body tends to break down muscles and make you feel weak and vulnerable, so increasing your intake of protein-rich foods is a good idea. 

Carbohydrates

Complex carbohydrates, including sweet potatoes, oatmeal, and whole grains, provide valuable energy and nutrients. They are also processed more slowly by the body than refined varieties like white bread and pasta, and the effect is enhanced if you eat them with protein like fish, eggs, or nuts.

Fat

Fat is a great source of calories but can also improve food taste, which may be just what you need when you have a craving. Add butter, cream, full-fat Greek yogurt, or olive oil to your food.

Focus on quality rather than quantity

The key to healthy weight gain is choosing nutrient-rich foods as often as possible. Consuming a lot of empty-calorie foods like pops, candy, and chips is not an effective way to build muscle, build strong bones, or repair tissue after surgery. To gain weight smartly, you need the nutritional power of all the food groups.

• If you have cravings, eat 4-5 times a day. Drink liquids before and after meals, but do not drink with them. This allows more room for food.
• Add some concentrated calories to your usual foods, such as shredded cheese per cup of chili. Spread peanut butter or almond butter over whole-grain muffins.
• Avoid low-fat or low-carbohydrate foods and choose traditional or high-fat options.
• Make hot rolled oats or other cereals with milk, without water. Add milk powder, honey, dried fruit, or nuts once cooked.
• Top salads with healthy oils like olive oil, whole olives, avocado, nuts, and sunflower seeds.
• Make an appointment with a dietitian to create an eating plan that will help you gain weight in a healthy way with the foods you love.

Best Habits for Healthy Weight Gain

Workouts: Another way to keep your body healthy is to incorporate exercise into your routine. This could include walking to school, playing Frisbee with your friends, or helping out with some household chores. Or you can choose to work out at the gym or with a sports team. Try to get at least 45 minutes of moderate to extensive physical activity each day. Make sure to include cardio (like jogging, biking, and swimming), flexibility (like stretching or yoga), and strength training. To build strength, you can try bodyweight exercises (such as pushups and sit-ups), resistance bands, or weights. Endurance training will make your muscles stronger, but not necessarily bigger. As a man embraces maturity, weight training can help him get bigger if that's his goal. Women also benefit from strength training. Be sure to work with a certified trainer or another qualified adult who can show you how to train without getting hurt.

Get your supplements right: Are you thinking of drinking something out of a can or taking a pill to help you get better overnight? Such a wonder pill is just a misuse of money and, at the same time, harmful to your health. The best way to get the fuel you need to build muscle is to eat right. Before taking any supplement, even if it's just a vitamin, talk to your doctor.

Adequate Sleep: Sleep is an important part of normal growth and development. When you have enough, you will accelerate your growth. Your body works during sleep, oxygen travels to your brain, growth hormones are released, and your bones get stronger even when you're resting.

Prevent Unhealthy Weight Gain

When it comes to increasing body weight healthily, fasting is the worst thing people can think of. This can affect your overall metabolism, and you won't be able to increase the weight you want. Furthermore, skipping meals and eating multiple meals at once can have disastrous effects on your health. A certified trainer can provide you with the best advice. Please do not rely on the information you get elsewhere. Many people who want to gain weight make the mistake of randomly trying to be on par with professional bodybuilders. They are influenced by their habits and consider them their idols. But did you know that (most) of these bodybuilders also take bulking supplements? So, be wise and don't blindly follow anyone or any trend in the weight gain process.

Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those with a health condition that affects their hunger. These may include certain antidepressants, steroid medications, and marijuana. Another commonly prescribed appetite suppressant is oxandrolone, which is often given to cancer patients to stimulate feelings of hunger. There are also natural products that are said to be appetite stimulants. A 2013 study published in the journal Appetite found that fish oil supplements successfully increased appetite in healthy adults. In addition, some research suggests that zinc supplements may help regulate appetite in people with zinc deficiency. Similarly, if you have a thiamine deficiency, you can take vitamin B12 supplements to help increase your appetite.

Conclusion

The best way for weight gain in a healthy way is to consume more calories than you burn by eating a variety of healthy, nutrient-rich foods. Although processed foods are high in calories, they lack the health and nutritional value of whole foods. Whether you're on a diet or a regular basis, keep your diet healthy by increasing your nutrient intake. Remember that there is no single definition of a healthy lifestyle, and it all depends on what works best for you. If you are concerned that you are underweight, consult your healthcare provider before making any changes to your diet.