By Mukesh Thapliyal

Copyright indiatimes

Gaining weight in a healthy and sustainable way involves a combination of increasing calorie intake and building muscle. (Image Credit: X)

If you are really struggling with being underweight, there are healthy and natural ways to gain weight without even going for junk food. Start by eating nutrient-rich foods such as nuts, seeds, avocados, whole grains, and lean proteins. Strength training and resistance exercises can help build muscle mass too in a healthy and sustainable way. Don’t forget to stay hydrated and get adequate sleep, as both support muscle growth and overall health. With consistency and smart choices, you can gain weight naturally and safely.CLICK HERE: CHECK YOUR BMI TO KNOW IDEAL WEIGHTCONSUME QUALITY FOOD MORE FOR WEIGHT GAINAccording to the National Health Service (UK), gaining weight in a healthy and sustainable way involves a combination of increasing calorie intake and building muscle. Adults aiming to gain weight can start by adding around 300 to 500 extra calories per day, focusing on nutrient-rich foods rather than empty calories. Eating smaller meals more frequently throughout the day, along with healthy snacks in between, helps boost overall intake without feeling overly full.You can increase the calorie content of your meals by including ingredients like cheese, nuts, and seeds, or opt for high-calorie drinks such as milkshakes between meals, as reported by the NHS (UK) . A balanced diet is essential: incorporate fruits, vegetables, starchy carbohydrates, dairy, and protein sources to ensure you meet your nutritional needs. Adding protein through beans, pulses, fish, eggs, or lean meat supports muscle growth and overall health.Live EventsAgenciesA balanced diet is essential: incorporate fruits, vegetables, starchy carbohydrates, dairy, and protein sources to ensure you meet your nutritional needs. Keep snacks simple and easy to prepare, like yogurt or rice pudding, so you always have something convenient to boost calories. Pairing this nutritional strategy with strength training or yoga not only builds muscle but can also stimulate your appetite, making it easier to consume more calories. CLICK HERE: CHECK YOUR BMI TO KNOW IDEAL WEIGHTRESISTANCE TRAINING FOR MUSCLE GAINAccording to betterhealth.vic.gov.au, to build muscle effectively, one should aim to train just two to three times per week, allowing sufficient recovery time, as muscle growth occurs during rest. Overtraining can hinder progress, so resist the urge to work out more frequently. Focus on compound exercises that target multiple major muscle groups, such as squats, bench presses, deadlifts, and pull-ups, to maximize strength and efficiency. Keep your workouts short and intense, emphasising quality over quantity. This approach helps stimulate muscle growth, boosts metabolism, and supports healthy, sustainable weight gain over a period of time.Getty ImagesKeep your workouts short and intense, emphasising quality over quantity.LIFESTYLE ADJUSTMENTS AND TRACK YOUR WEIGHT GAIN JOURNEYGaining weight and building muscle requires planning, consistency, and patience. Be prepared to eat even when you’re not hungry, and consider using a timer to remind yourself to eat every two hours, as reported by betterhealth.vic.gov.au. Incorporating small portions of protein before and after resistance training can help promote muscle growth.Tracking progress is important for motivation. Keep a diary of your calorie intake and training schedule, and consider preparing meal plans to ensure consistency. Remember, weight gain requires a daily effort, so stick to your eating and exercise routine. Set realistic goals as gaining a few kilograms of lean mass may take several months to a year. Be patient and celebrate small gains, as putting on healthy weight is a gradual process that requires persistence, proper nutrition, and structured workouts.Disclaimer: The article is for general information or educational purposes only, and is not a medical advice. Please consult your doctor as this is not a substitute for professional help.Add as a Reliable and Trusted News Source Add Now!
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(You can now subscribe to our Economic Times WhatsApp channel)Read More News onunderweightweight gainBMImuscle massstrength traininghealthy weight gaincalorie intakeNational Health Service (UK)resistance training(Catch all the US News, UK News, Canada News, International Breaking News Events, and Latest News Updates on The Economic Times.) Download The Economic Times News App to get Daily International News Updates….moreless

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