Although it is clear that obesity is a common problem today, especially across the western world, there are those face a different struggle entirely – the struggle to gain weight. And if you’re one of these people you’ve probably heard all the same comments before; “You’re so lucky! You can eat what you like and never put a single ounce on! Where do you put it all?”. Sometimes, though, the comments aren’t so complimentary. Most negative body images target those who are overweight, but people can be cruel about the skinnier members of society too.
But then, it isn’t really about other people, it’s about you and how you feel about your body. If you’re not happy, it’s up to you to make the changes that will make you happy. So, it might be that out of desperation you Google ‘I am 50 kg how to gain weight?’. If so, here’s some information that might help you.
Body Mass Index
This is an important factor to keep in mind when determining your ‘ideal’ weight. You might want to achieve a certain weight, but is it right and healthy for your body type? The correct BMI, though fairly approximate, gives you a good idea of how much you should weigh – but remember, it is not a precise measurement as it doesn’t take into account proportion of muscle mass, fat distribution, or hip & waist measurements.
However, it does work as a simple guide to give you an approximate figure to aim for. It provides an idea of your best weight in relation to your height. So, if you’re searching for answers, asking ‘I am 50 kg how to gain weight?’ and you only measure 5 ft 4 ins in height, then it could be that you are already at your optimum weight. On the other hand – and more likely – if you are around 6 ft and above, but only weigh 50 kg, then your BMI will show you as being underweight. Aside from making you unhappy, being underweight carries its own set of health risks and gaining some weight could be advisable.
Before taking any action to alter your weight, it’s a good idea to discover your own BMI by simply searching for one of the many online BMI calculators, such as this one -https://www.medicalnewstoday.com/articles/323446
But remember; people who are overweight carry too much fat. You ideally want to gain muscle, not fat.
Your metabolism is the ‘engine’ of your body. It’s what keeps you going, running 24/7 to ensure all your vital functions are performing their duty. This complex process converts your food and drink into energy that the cells in your body can use. Your circulation, breathing, growth, cell repair, and a whole host of other processes are governed by this.
Everyone’s metabolic rate is different. Some have slow, sluggish metabolic rates, others are much faster. This generally depends on your genes, but other factors may influence it, such as your age, And what is really puzzling is that your body size has very little to do with it.
Your body burns calories to make the energy, and your metabolism determines the rate at which this happens. This is important, because metabolism is often cited as a reason for weight gain and obesity, when in fact it has little to do with it. If you feel you’re underweight, shouting ‘I am 50 kg how to gain weight?’ at the internet, then don’t be too quick to blame your metabolism.
That’s not to say that you can’t alter your metabolism through your diet and exercise! Confusing, right? But your body always reacts to how you treat it, initiating mechanisms to protect you when it feels under attack. What it needs is to feel healthy and comfortable. And if you treat it properly you can make the right changes to gain weight safely without setting off these mechanisms.
How to gain weight
We’ve finally arrived at the bit you want to know about. As important as the issues above are, you’re fixed on the bit about ‘I am 50 kg how to gain weight’, and that’s understandable. To save you having to read too much ‘science’ stuff, here’s a list of tips on how to get your weight up:
Things to do
- Eat more calories! – you need to be eating more calories than your body can burn. But don’t be tempted to gorge on junk foods! Aim for a diet that is generally high in carbs with a moderate intake of fat and protein. Increase the protein to improve muscle gain.
- Keep track of your calorie intake – yes it’s dull. But it will assist you in the above step.
- Eat smaller meals, more often – eating a light, healthy meal before you sleep will allow the carbs to be stored as fat for energy, and the proteins to help form larger muscles.
- Use protein shakes – when sensibly used, these can help to gain weight. Don’t overdo it, and do some research to find the better ones.
- Set a clear target weight – don’t try to gain too quickly, as this won’t be healthy. Aim to add weight over time.
Things to avoid
- Are you a smoker? Then quit! – smoking is a known appetite suppressant, aside from the obvious risks. Your powers of taste and smell will be improved, making your food more appealing, so you’ll want to eat more of it.
- High Energy drinks – these, along with too much coffee, will keep your metabolism running on ‘high’. meaning that more calories are burned even when you’re at rest.
- Aerobic exercise – you never see overweight long-distance runners. Aerobic exercise contributes to lean muscle, so you need to instead use anaerobic exercises. Repetitions of heavy weights will help bulk up muscles over time, adding to your weight and improving your physique.
So, with the right exercise and diet, you’ll be on the way to getting the bigger, healthier body that you always wanted.