Many women across the globe are suffering from issues of underweight. Skinny women are much concerned about their condition for being so has got health implications and risks. To gain weight, you need to eat consciously with proper guidance regarding your diet. However, to put on muscles is not difficult anymore. The following article would guide you in planning how to gain weight in a short period and in by using safe as well as healthier practices.
What are the criteria to say that you are underweight?
Body mass index (BMI) would decide whether you are underweight or normal or obese. For best health status, your index is supposed to be within a particular range, which correlates to Normal BMI.
If your body mass index is less than 18.5, you are considered as underweight. The BMI would be calculated, taking your height and current weight into consideration. The condition of underweight is usually seen in women when compared to men.
What are the health issues that you face for being underweight?
The condition of underweight cannot be ignored by any chance as it poses a lot of risks to women, and sometimes it could be fatal too. Such women would be more prone to the risk of early death because of the impairment of your immune system with your body. Underweight women are more prone to infections due to weak immune system, unhealthy hair, malnutrition, unhealthy bones leading to osteoporosis, more viable to complications with surgeries and fertility issues as well.
Sarcopenia, a disease leading to muscle wastage with growing age, is seen in underweight women. To gain weight and to maintain a perfect health status is possible with a healthy lifestyle reducing the risk of health issues.
What are the healthy ways to gain weight for women?
Gaining weight is the ultimate goal that needs to be achieved by employing healthy means. This ensures that you are not gaining excess fat in your body in the name of gaining weight. Gaining unhealthy fat would accompany other related health issues.
Make sure that you are consuming more number of extra calories each day. Take foods rich in calories, vitamins, minerals, etc. Keep in mind, to intake healthy foods.
Before starting the journey of gaining weight, consulting a nutritionist is always advisable.
Dairy products with full fat and foods rich in healthy fats make it easy to gain weight.
See that the portion sizes of each meal are improved.
Never undermine the significance of lifestyle in gaining weight and include the necessary changes to your routine.
It is best to practice strength training, which results in the healthy building of muscle mass, leading to gain of weight. With the support of a professional trainer, this brings in great results. With workout, your appetite is likely to improve.
Maintain a journal to make entries of your calories. This keeps you motivated and responsible.
Relax your mind and body with yoga as it helps in dealing with stress issues.
The key is that you are supposed to consume more calories than burning them out.
How effective are the weight gainers for women?
To build muscle mass, it is ideal to depend on weight gainers available in the market, accompanied by lifestyle changes. Choose women-specific weight gainer supplements to ensure that you do not have hormonal influences or other effects with its users daily.
Women-specific weight gainers would consider the body composition and requirements of females and would come up with the formula accordingly. The demands of the female body would be given preference while designing the ingredient list. The scientific formulations of weight gainers ensure that your muscles get sufficient nutrients enabling them to build with time.
What are the factors that are capable of causing underweight in females?
The following are a few health conditions that result in underweight.
Eating disorders: This happens in females due to a medical condition called anorexia nervosa. This is a disorder related to mental status, which influences your eating patterns.
Celiac disease: Intolerance to gluten is coined as Celiac disease. The majority of underweight people do not know this real cause, as in many of the cases, it remains undetected.
Diabetes: Diabetic patients seem to have fluctuations in the body or blood sugar levels. Diabetes of Type 1 especially causes drastic, sudden weight loss.
Cancer: This is indirectly related to loss of weight. The tendency of cancerous tumors is the burning of a massive number of calories, which causes a loss of weight.
Infections: Few infections cause severe underweight conditions — for instance, medical conditions like tuberculosis, HIV, etc. With underweight, you suffer weak immunity causing you more prone to infections. Thus it becomes a vicious cycle.
Your underweight condition could be well-combated when the root cause of it is known. Hence, it is advised to check with a medical practitioner to get a clear idea of your health status. The key point is that as soon as you identify that you are dropping weight all of a sudden without any effort or trial, consult a doctor.
What are the points to be considered while gaining weight?
For underweight women, gaining weight is as important as doing it in the right healthy manner. Even regular binging of fried foods, packaged items, artificial color-filled fatty snacks result in weight gain. But again, your goal is not to spoil your health profile, rather to enhance your health status.
Being less in weight, your aim should be to acquire considerably good amounts of muscle mass and healthy fat instead of unhealthy or bad fat accumulation, leading to other health problems. Health issues linked with obesity are traced even in optimum weight people whose weight is within a healthy range. With bad fats, your weight gain journey welcomes other issues.
Hence, it is very vital to rely on healthy eating patterns associated with a healthy lifestyle. The following gives detailed insights to defend underweight simultaneously without any negative impact on your health.
What is the necessity of weight gainers?
In a busy schedule, rather than expecting the needed calories from your diet, it is a more comfortable option to go with mass gainer for women. The majority of weight gainers would have around 70 grams of protein, carbs, and calories. Choose the one suiting your budget constraints and available in various flavors. A good taste would ensure that you are likely to use it for the long term.
Carbs would add more volume to your regular diet. The quantity of the presence of macronutrients should be more. Branched-chain amino acids are those compounds that boost your workout.
What are the factors to consider while buying a weight gainer?
They ought to contain dairy proteins. Substances like creatine monohydrate, creatine are the best in improving muscle strength and power as well. Each serving should have superior nutritional value with more calories in terms of carbs and protein contents.
When buying a weight gainer, your first preference should be the one with high calories. The high number of calories in weight gainer is due to the extra carbohydrates that have some real impact on weight. These high carb products are likely to benefit the individuals who are having their tough time gaining weight.
Weight gainers that are power-packed with casein are the best pick. Their mode of digestion displays variation compared to other ingredients. The ingredients like whey protein would decide the strength and potential it offers to gain weight in women.
Choose the product that got tested under laboratory conditions for the presence of any banned ingredients. With the approval of the manufacturer and a distinct official individual food testing organization, the product would be safe to consume without any side effects.
What are the types of weight gainers?
The weight gainers are classified into two major groups. High calorie, high protein, high carb, moderate fat are the general specifications of any weight gainer. Weight gainers are usually protein powders packed with calories, whereas few will have other ingredients to help you during the gym in growing muscles.
Standard weight gainers
These weight gainers pack lean muscle mass with Whey protein and minor quantities of casein. They are high in carbs, moderate in fat, and overall with huge calories. In comparison to complex gainers, these hold good nutrition.
They come in various flavors and ratios of macronutrients allowing you to reach your fitness aims irrespective of your body composition.
The other vital aspect of standard gainers is they do not interfere with any usage of other protein supplements or nutrition. If you are on a creatine or glutamine intake for long, with the modified gainers, you may experience other side effects as you suffer doubling effects of nutrients. They may lead to issues of digestion or stomach.
Modified Weight Gainers
This category would have compounds that make them a powerful formulation. The majority of the compounds are available as independent supplements. Modified weight gainers come as a bunch of all supplements, relieving you from the financial burden of buying individually. Branched-chain amino acids, glutamine, and creatine are common compounds of modified gainers.
Everything seems to be great with weight gainers, but with creatine content, however, you should check as it causes bloating. Though the bloating is not by fat; instead, it is with water, leads the muscle to put on water. For women, the bloating changes can be noticed easily with the start of taking creatine. However, it is a tool for boosting your exercise regimen. Your body gets recovered with the growth of lean muscle.
What are the other compounds of weight gainers?
To increase the potential of building muscles, Glutamine and creatine are included in the formula to boost the recovery and initiate the growth of muscles. Weight gainers with the above work great, and you get the maximum benefit out of them, only if you are not taking any other supplements than proteins. In case you are taking a supplement that is giving needed results, pick a weight gainer without the existing compounds to avoid the risk of excessive intake.
At large, the weight gainer is the term to indicate protein powders with the heavy calorie count. There is no particular standard formulation that gets maintained. One weight gainer differs from others in this context. Each of the powders comes with its formula with a unique macronutrient ratio.
How to choose the right weight gainer?
You should be well-informed and should have in-depth knowledge regarding the weight gainers to choose the one suiting your body’s needs. Your fitness goals should be complemented and supported. For them who are enduring a difficult journey to put some extra muscle, gainers would trigger and smoothen the journey.
Each female body’s requirements are unique. So check with the professional reviews and consult a nutritionist to analyze your body pattern. To deal with a faster metabolism, you need a high-calorie gainer. The weight gains of your body are slow, and you need to focus more on a high intake of macronutrient contents.
How to deal with the price?
Narrowing the selection is vital, and next comes the price aspect. The famous brands of the health industry come with a great ingredient list and work very well. Even the ones of less price come with superior supplements and desired results. Try to strike a balance between the pricing and quality to make sure of using it for a prolonged duration with the needed results.
What is the role of fats in weight gainers?
Unfortunately, intending to have a huge calorie count, there are weight gainers that get loaded with fat. Fats certainly are important content of the diet, but it should be good fat. Weight gainers that are full of fats will not be pro healthy diet when compared to the ones with complex carbs and proteins. Complex carbohydrates will resume the role of acting as sources of energy with carbs as a primary energy source.
What are the benefits of taking a weight gainer?
The nature of the muscles of each female body would be different. Few can put on weight with a balanced diet and a good session of weight lifting. For a few, it is not an easy task. Here, the extra help is extended by the weight gainer products. It is to be noted that weight gainers are not just a simple calorie boost and have got a lot to do with your health profile.
Along with calories, they consist of proteins to build muscle mass. The component of complex carbs kicks your energy levels. There are many other components in minor proportion to build muscle mass and to put on lean weight. Rather than eating calories, it is a much easier task to drink. Other components apart from solid proteins like glutamine, BCAA makes the weight gainers perfect nutrition.
What are the other tips to gain weight?
Being said about the potential weight gaining options, here there are few other tips to make your journey even swifter.
Avoid drinking water right before eating. This does not let you take in several calories as your stomach seems to be filled.
Try to eat often with more snacking. Not to forget, healthy snacking.
It is ideal for intaking high-quality proteins.
Weight gainer protein powders will make your struggle easy. They come with high values of proteins, carbs, calories, and amino acids as crucial ingredients.
Using large plates would do the trick your brain that you are consuming less, though the actual intake of calories is more.
Creatine is a compound with a tendency to retain more water in the muscles. Taking them insufficiently good quantities would help in increasing a few kilograms in muscles.
Muscle growth depends on sleeping patterns.
Take good essential fats and proteins in the first place, then go with vegetables. The foods that are dense in calories and proteins are to be consumed before others.
Alcohol consumption and smoking indirectly affect weight.
Final thoughts:
It seems to be very tough for some women to put on weight. This reason may be that your body has got a self-limiting point of weight where your mind has got tuned that it is in a comfort zone. Whenever you put an effort to vary that setpoint be it either the case of losing weight or gaining weight, your body would be resisting the variation through regulation of your metabolism and eating patterns.
Do not assume that on eating more calories, you would gain weight just like that. Your body may be responding in the way of reduced appetite with kicking metabolic rate. The role of hormones that regulate weight play their role in tuning your brain. Thus, you might experience a slight difficulty.
The journey of gaining weight is a slow process. Over time, you see the desired results with putting in consistent efforts. Thus, weight gainers for women offer an effective method in the building process of lean muscle rapidly. These weight gainer supplements work well when coupled with resistance workouts.
