Gaining weight is not easy, it is very important to do it right. Yes, soda and donuts may help you gain weight, but they can also destroy your health at the same time. If you are underweight ai to increase your body mass instead of being fat and unhealthy. It is essential to have a healthy diet and have an overall healthy lifestyle, rather than eating too much just only to gain weight that may also lead to diabetes and obesity. Here are some tips on how to gain weight healthily.
Consume more calories than you burn
If you want to gain weight it is important to know that you must eat more calories than your body needs. It is important to know how many calories that your body burns to determine how many calories should be intake. If you want to gain weight steady and slow aim for 300-500 calories if you gain too much weight aim for the lower end of the range, but if you have a hard time gaining weight aim to the higher end of the range. Remember that it is just an assumption, it takes trial and error for you to discover it yourself to know what amount of calory should be consumed.
Eat high protein foods
Keep in mind that protein is one of the most important nutrients for gaining weight. remember that muscles are made of proteins and without them, most of the calories will just end up as body fats. But remember that protein has a side effect. It is highly filling that may reduce your hunger and appetite significantly and make it harder to get enough calories. Aim for .5 - 1 grams of protein per pound of your body if you are trying to gain weight. Here are the following high-protein foods. Meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein are also useful if you have a hard time getting enough protein in your diet.
Eat three times a day
People are usually restricting themselves to consuming carbs or fat when they are trying to lose weight which is a bad idea if you are aiming to gain weight, as it only makes it harder to get enough calories to gain weight. Always make sure to eat three times a day while adding dense snacks when needed.
Use sauces, spices, and condiments
It is important to wholly or single-ingredient foods. But the problem is that these foods tend to be more filling than processed foods like junk foods, which makes it harder to get enough calories. Try using plenty of spices, sauces, and condiments to make the food tastier which makes it easier to eat a lot. Consume energy-dense (foods that contain many calories relative to their weight) foods as much as possible. Here are the following high-dense foods:
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
- Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
- Tubers: Potatoes, sweet potatoes, and yams.
- Dried fruit: Raisins, dates, prunes, and others.
- Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
- High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
- Fats and oils: Extra virgin olive oil and avocado oil.
- Grains: Whole grains like oats and brown rice.
The following foods above are very filling which sometimes you need to force yourself to eat even if you feel full. If you are aiming to gain weight it is a good idea to avoid eating vegetables and simply prioritize eating energy-dense foods.
Before hitting the gym consult your doctor if you have a skeletal problem or some medical issues to ensure that it is safe for you to lift weights. Remember that doing some cardio is fine to improve fitness but don't overdo it as it can burn the additional calories that you are eating. Lifting weights carry the excess calories that go to muscles instead of your fat cells. Go to the gym and lift 2-4 times per week and try to increase the volume of weights over time. But if you are completely out of shape a newbie. Hire a qualified personal trainer to help you start training.
Have a regular massage
Massage and exercise go hand in hand. After hitting the gym massage is one of the best options with sore muscles. Some of the benefits of massage are to increase muscle size, reduce muscles loss, and promote muscle strength and size. Keep in mind that massage is not a substitute for lifting weights, it is just a supplement to maximize that result of working out to make your muscle as big and strong as possible.
The main purpose of massage is to stimulate muscles in order to produce relaxation. Massage produces a biological signal to tell your body to repair itself. One of the important reactions in your body is to increase the rate of protein synthesis, which helps to repair the muscles and increase their size. Massage also assists muscle growth and decreases inflammation. Working out damages our muscles and when it is, they become inflamed and sore. This is where the massage takes place.
It can be very difficult for some people to gain weight.
That's because your body has a certain setpoint of weight where it feels comfortable.
Whether you try to go under your setpoint (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate.