Are you an underweight person and desperately thinking of gaining weight quickly?

These are few tips to help you out if you are in this situation.

 If your BMI (Body Mass Index) is less than 18 then you are considered an underweight individual and you need to increase your weight to become healthy. BMI is calculated as your weight in kilograms divided by square of your height measured in meters.

1. The only way to gain weight is to eat more; i.e., to consume more calories than your daily requirement. Excess calories are converted into mass which increases your body weight. You should determine your daily calorie requirement (from the daily activities you perform) and also your calorie intake (from the food items you consume daily).
2. Try to increase your calorie intake daily so that it will steadily increase your weight. Remember, you have to wait for a few weeks for the results to actually be visible. Distribute your meal timings accordingly. You can go for 1 breakfast, 3 meals, and 1 snack-break daily, rather than consuming in bulk at a single time.
3. Fat-rich food items and protein-rich are more preferred food items that help to gain weight. Fats give more calories per gram, while proteins help to build muscles. You should try to consume eggs, milk, meat, cereals, pulses, and/or whole-grains, which are rich sources of proteins. Cheese, chocolate milk, coconut, peanuts, walnuts are rich sources of fats.
4. Energy dense food items provide more calories per gram. These include, but are not limited to, cheese, dry-fruits, and nuts (such as dates, peanuts, cashews, almonds, etc.). Pastry-items, skimmed milk, and plain chocolate are some of the energy dense food items.
5. Instead of drinking water, you can have beverages like fruit juice, milk, or chocolate shakes which will provide you more calories. Water does not provide you any calories. Your body can fulfill its water requirement from these beverages.
6. You need to perform exercises that tend to stretch your larger muscles. Such intensive exercises, followed by a protein rich meal, will help you develop your muscles. Exercise causes “wear and tear” of your muscles, so protein meals are very important.
7. Starchy vegetables should be included in your diet. Potatoes are rich in starch and hence preferred by those trying to increase their weight.
8. You should avoid addictions like smoking and chewing tobacco (carcinogenic   items) which can cause obstacles in your weight gain process.
9. Avoid junk food items. They provide calories from sugar and fats in them but these food items are very sparse in proteins, minerals and vitamins.
10. Dietitians suggest that you should increase your weight by increasing your muscles and not just by increasing your body fat. This recommendation is based on the principle that the ratio of body fat to muscle, bone and other organs should be maintained within a specified range.

Making a few necessary changes in your diet and your lifestyle can result in healthy weight gain.

There are lots of gain weight program on the Internet and even more are the number of books available that guaranteed weight gain. Though you may be tempted to follow these guidelines by just looking at the images of muscular men on magazines and websites it might not work at all for few individuals.

Never follow these weight gaining programs blindly because what suit for others may not be admissible to your body. Here are a few tips to note before you engage in any of the program:

1. Every individual has a unique body structure. The structure of the human body, his weight and growth of his muscles is highly governed by nature of one’s genes. Hence some people are fat while others are thin.
2. Your daily calories requirement might vary widely from average. Some people has high BMR (basic metabolic rate) i.e., their body requires more calories than average. You must be able to adjust your calories intake by increasing it by 500 extra calories per day.
3. Decide on your weight gain goal. For example a gain of 2 pounds per week is feasible for an average individual. You should be ready to make necessary changes to your lifestyle and your eating habits to ensure you get enough calories to results in weight gain.
4. Do not gulp down any foods that come in your way just because you are intending to put on weight. Make a smart choice amongst the food items that are low in cholesterol, salts, sugars, and high in proteins content along with providing you enough calories.
5. Some people has a belief that taking a high proteins diet will help them to gain muscles and weight. But it is recommended that out of the total calories you consume, 50% must come from carbohydrates, 30% from fats, and 20% from proteins. RDA (recommemded dietary allowance) of proteins intake is 1 gram per kilogram body weight. This mean that a 60kg individual must not take more than 60 grams of proteins per day.
6. Some people blindly follow a diet because it is stated so in the weight gain program. But beware of the fact that you consider these food items for various disorders diabetes, blood preesure, cholesterol, allergies and kidney disorders. Hence a dietitian or nutrition expert can help you to prepare cutomized diet paln according to your body structure and composition.
7. Various weight gain program pitch you to buy their protein supplements which are supposed to increase your muscles and weight. But you should take these supplements with proper proportions and under expert guidance to avoid any side-effect. You should take other necessary precautious like drinking enough water along with these supplements to ensure proper outputs.
8. Your weight gain program must include proper exercise schedule along with balanced diet. If your program lacks exercise, then you will be just gaining body fats and no muscles. This will make you look passive and out of shape. See to it that your weight gain program has enough compound strength training workouts to put on muscles also.
9. Consider the fact that your weight gaining program should not include excess of protein supplements, shakes, powder which you are substituting for your daily meals. Remember that with enough calories and proteins, natural food items provide you with vitamins, minerals, and anti-oxidants which are very essential for proper functioning of all bod tasks.

In conclusion, every individual has an unique body structure and lifestyle different from others. Make necessary changes in the diets, exercises, and supplements mentioned in the program to suit your needs. Do not just follow blindly the instructions in the weight gain magazines without consulting an expert.

Typically, women are engaged in weight loss and weight management training program but few are desperately in need to gain weight.

The two basic goals, ladies if you are thin and underweight, are to gain weight and at the same time maintain the prefect body shape. These two goals might be contradicting to each other unless you exercise along with increase in your diet.

Along with the increase in weight there is considerably an increase in body fat in women which makes them look big… obese. Women tend to gain more body fat more easily than men. And body fat content for women is about 20% – 30% which is higher than men.  A BMI (Body Mass Index) of about 16 to 25 is considered to be appropriate for women.

Women are supposed to be less physically active than men and so the weight gain might be a result of accumulated body fat. Slight increase in food intake can result in bulky appearance which is not at all acceptable by most women. Instead women will most appreciate a healthy weight gain through increase in muscle size and increase in bone density instead of looking obese.

Increasing in muscle size for women can be limited to an extend. Men can have large muscle size primarily due to the secretion nature of hormone testosterone. This testeoterone hormone is secreted in less quantity in women which limits their muscle growth.

Exercises can help women to gain healthy weight without looking obeses or bulky. Ladies, if you are reading this articles, let me emphasis on this important point once again. Exercise can improve your muscle size and helps you to reduce your body fat so that you retain your feminine good body shape.

It also help to increase your muscle density which might result in healthy weight gain. Women can also do the intense workouts and weight lifting exercises as men do without any side-effects.

Regualr exercises not only help to lose body fat and gain muscle, but it also reduces the potential risk of breast cancer. Exercises might not cause in increase in breast size as expected by most women. The breast tissue mostly consists of fats and not muscle hence you need to put on more fat to increase your breast size.

However, exercises may definitely help you increase the size of your hip muscle. To gain healthy weight and still maintaining  the perfect look, women should take to regular exercises along with low-fat and high proteins diet.

In conclusion, women will gain more body fat if they just increase their calories intake. Weight gain  from muscles can help to keep body fat within a limit so that you don’t look obese and fat. You can easily gain weight and still maintaining good body shape through regular exercises and well balanced diet.

Your diet plays a key role in increasing your body weight. Some food items are useful in gaining your weight naturally and should be included in your diet. Proteins rich foods from animal sources are preferred diet to increase your muscles naturally.

Remember that proteins are a bit diffcult to digest. Hence you should consume adequate carbohydrates and fats along with it or else your body might break down your body proteins to gain energy.

Natural food items should be preferred over supplements and other artificial weight gainers.Natural food items not only provide you with enough calories but also nutrients, vitamins, minerals necessary for weight gain.

Recommended are common foods that may help you gain weight naturally:

1. Eggs are rich sources of proteins and they are complete proteins in essence that they provide all the essential amino acids required for building muscles. Some people feel that boiling eggs might result in loss of proteins which is untrue. Egg-white has a higher concentration of proteins.
2. Milk is also complete source of proteins. You can opt for milk shakes if you do not like whole milk.
3. Fish is also rich source of proteins. Tuna, salmon, mackerel fish provide you with ample of proteins.
4. Meats in various varities like chicken, pork, red meat, beef may be included in your meal.
5. Pulses, legumes, lentils, whole grains, beans, crereal etc are a good sources of proteins for vegetarian. But remember that these food items might not provide you with all the essential amino acid. Vegetarian sources of proteins are considered incomplete.
6. Margarine, butter, jam provide you with large amount of calories and can be used with bread for breakfast. Mayonnaise (egg yolk, vinegar and oil) which may be used as a salad dressing is very rich in fats and provides you with lot of calories.
7. Energy dense food items like nuts, dried foods, almonds, peanuts, cashews, walnuts provide you more calories per gram. Flaxseed oil is rich in fats and can provide you with large amount of calories.
8. If you like bakery products, then cornflakes, cakes, pastry, cheese, cream should be consumed to gain weight fast.
9. Oats and rye bread, brown rice are good naturally sources to help you gain weight.
10. Fruits like banana, apple and grape nuts are helpful in gaining weight. Fruits shake can be an good option instead of just drinking water because water does not provide you any calories.

Natural food items not only provide you with enough proteins, fats and calories necessary to stimulate weight gain, it also enrich you with vitamins, minerals, and anti-oxidants. It is highly recommend that you should stick to natural foods rather than so called weight gain and muscle mass supplements.

Whey proteins are taken as supplements by those doing bodybuilding exercises to develop their muscle. They are concentrate source of proteins manufactured from whey which is a leftover fluid in manufacturing cheese.

They are rich and complete source of proteins in concentrated form. Essentially, it provides you the amino acids required for body function.

Whey proteins are available in many form depending upon the proteins concentration level in withim them. 

• Whey Proteins Concentration – contains about 30%-90% proteins and are low in cholestrol content.
• Whey Proteins Isolate – the most concentrated form containing about 90% of proteins by weight. But it has a very low amount of fats.
• Whey Proteins Hydrolysate – these are in hydrolyzed form and tends to be less allergic than any other forms.

Whey proteins play an important role in weight management. If you are thinking of growing your muscle mass and losing your body fat at the same time, they are most probably the option. They are preferred by athletes and those doing bodybuilding workout.

Whey proteins is so popular because it contain branced chain amino acids and other free radicals which are used during synthesis of proteins and help to stimulate muscle growth.

• Leucine – an amino acids help to generate new muscle after rigorous training.
• Glutathione - act an an anti-oxidants and increase your body resistance against diseases.
• Bio-active ingredients - prove to be beneficial in various body activities.

If you are in the process of gaining weight by growing your muscle size, then whey proteins play an indispensable role in your dietray especially after strength training activities.

Recommended Dietray Allowance (RDA) for proteins 1 gram per kilogram of body weight (for an average person). While you are working out, you can increase this intake to 1.3 gram to 2 gram per  kilogram body weight. However, the quantity you can consume daily depends solely on your daily calories requirement and nature of your exercises.

Remember, when you performed any rigorous muscle gain exercises, there incurs a heavy loss to your muscle at the same time. To recover from this loss and add up new muscle mass, whey proteins is the solution after such exercises.