The fastest way to gain weight for men

Thinness in men

Government studies published by the National Center for Health Statistics in 2018 estimated that approximately 1.5% of the population suffers from being underweight or thin, approximately 1.8% of women suffer from thinness, and 1.2% from Men suffer from thinness, and thinness can be evaluated using fat percentage measurements, as it must not be less than 2% to 5% in men to perform basic functions in the body, or thinness can be estimated using the body mass index (in English: Body mass index), as the index indicates On thinness when its value drops to less than 18.5, which means that it is less than the body mass necessary to maintain good health, and it is worth noting that there are two reasons for men’s desire to gain weight, either because of being underweight, which negatively affects health with the same effect as obesity, or They may want to increase some muscle, and in both cases the main principles are the same, whether to gain weight due to thinness, or to increase muscle weight.

The fastest way to gain weight for men

It is important to know that there is no quick way to gain weight, whether for men or women, as this process may take months or years. It is a slow process that does not occur within days or weeks. A healthy and safe weight gain is often achieved by gaining between 0.5 to 1 kilogram. In the week,^[XNUMX] Here are some basic steps to gain weight:

Follow a healthy diet

Following a healthy diet that contains nutritious, high-calorie foods helps all people gain weight. Here are some tips to increase the amount of calories consumed daily:

Eat small meals frequently: Some people may not be able to eat large meals during the day, so it is recommended to increase the number of small meals to 5 or 6 instead of eating two or three large meals.
Eat nutrient-rich foods instead of high-calorie, nutrient-free foods: It is recommended to add nutrient-rich foods to a healthy diet, such as: bread, pasta, and breakfast cereals made from whole grains, in addition to fruits and vegetables, dairy products, lean protein sources, nuts, and seeds, and avoid eating foods high in calories and devoid of nutrients, which It may lead to weight gain, in addition to increasing body fat, and this may affect the heart and blood vessels. You should also avoid eating foods that contain sugar and salt in large quantities.
Eat snacks regularly: Eating snacks high in protein and carbohydrates from whole grains helps you gain weight. Examples include: peanut butter chips, protein bars, mixed nuts, pita and hummus chips, or a handful of almonds.
Boost calories for different meals: This can be achieved by adding sources rich in calories to the diet, such as: adding almonds to breakfast cereals or yogurt, or adding sunflower seeds or chia seeds to salad or soup, or spreading brown toast with nut butter. You can also add cheese and dried fruit, Avocados are added to various dishes due to their high calorie content.
Get high-calorie drinks: It is recommended to reduce drinking non-calorie soft drinks, coffee, and other drinks with low calories and low nutritional value, and replace them with juices or milkshakes, fresh or frozen fruits, and sprinkle some ground flax seeds on them, and it may be recommended to replace them with a liquid meal.

Lifestyle change

It is necessary to modify the lifestyle in many aspects when setting a goal such as gaining weight. Below are some tips to achieve this:

Get enough sleep, approximately 6 to 8 hours a day.
Reducing stress, as it may lead to the production of cortisol, which causes unhealthy weight gain or loss again. Meditation, getting a massage, or spending time on favorite hobbies helps relieve stress.
Reduce or stop bad habits such as smoking, and you can seek help from a doctor to help develop an appropriate plan to quit.
Set logical goals to achieve, and begin implementing them gradually, increasing the number of repetitions each time and recording progress, as rapid and severe progress may lead to more harm than benefit.
Eat even when you don't feel hungry.
Use a timer to remind you to eat every two hours.
Choose the person's favorite snack foods, and keep them in the refrigerator and cupboard for snacks.
Accept that increased food intake may cause bloating or gas.

exercise

Exercise helps many people lose weight, and helps others gain healthy weight. Regular exercise is one of the most important steps to gaining weight. Fat is also stored and muscle mass is distributed differently in females and males, so it is recommended to focus on exercises that are appropriate for the type of exercise. The body to obtain the best results. It is worth noting that resistance exercises contribute to the greatest extent in the process of increasing muscle mass, and thus gaining weight in a healthy way, by training 3 times a week to increase and maintain muscle mass.

Performing some aerobic exercises also helps improve physical fitness and body health, but excessive performance may lead to burning all the additional calories consumed. Below we mention some suggestions for performing resistance exercises using free weights, weight machines, body weight, or resistance bands. :

Perform exercises only two to three times a week, to give the body enough time to recover and grow muscles.
Choose compound exercises that target major muscle groups, such as squats and bench press.
Performing exercises with short duration and high intensity, instead of performing them with long duration and low intensity.
Avoid using powders, pills, and products that claim to help increase muscle mass, as their benefit has not been scientifically proven.
Seek the help of a gym trainer, personal trainer, or physical therapist, to ensure that the exercises are performed correctly, and to take advice, to increase the benefit and avoid the risk of injury.
Make sure to eat adequate meals and calories in addition to exercise, in order to increase muscle mass, and make sure to eat them in all main and light meals during the day, including before and after exercise.

Reasons for weight loss in men

Not eating enough calories, or having some health problems, may lead to weight loss, as some health problems may cause loss of appetite, and consuming fewer calories, which leads to weight loss, but some other problems may cause weight loss without any change in Eating patterns. Here are some common reasons for weight loss:

Genes, as some people suffer from a naturally fast metabolism or lack of appetite from birth.
Increased physical activity, which leads to increased calorie burning, and the need to increase calorie intake to nourish the body and compensate for the energy used.
Suffering from some diseases and health problems, such as: thyroid problems, diabetes, cancer, and digestive system diseases such as Crohn’s disease and irritable bowel syndrome, may help the doctor identify the symptoms and make the correct diagnosis.
Taking some prescription and over-the-counter medications that cause nausea and loss of appetite, and thus weight loss.
Feeling anxious and stressed due to work, different relationships, or other life circumstances, which may affect appetite and weight loss.
Suffering from depression, psychological problems, or any mental health condition that affects healthy eating habits, appetite, and weight.
Caring about body appearance may generate fear of body shape, which leads to eating disorders, weight problems, and nutritional deficiencies.
Smoking, as it may affect appetite and cause weight loss.