Where others struggle to lose weight, some find it painfully hard to gain weight. The following are some effective tips that will help you increase your weight in a healthy and sustainable manner.
1. More Calories Burned
Eat more frequently. Instead of having three square meals, try having 5-6 small meals daily. This will help increase the calories you take in each day, but you should never feel too full.
Choose High-Caloric Food: These are foods with a high volume of calories, while their actual volumes are low. Nuts, seeds, avocados, cheese, and dried fruits will be good options.
2. Focus on Nutrient-Dense Foods
Proteins: These include lean meats, fish, eggs, legumes, and dairy products. There is a great need for protein in the body because it helps in the growth and building of body muscles.
Healthy Fats: Add in sources of healthy fats such as olive oil, avocados, nut butters, and fatty fish. These foods, besides being high in calories, also carry vital nutrients.
3. Improve Your Meals
Add Extras: You could add extras to your meal to increase its energy value. For instance, you may sprinkle nuts or seeds on top of yogurt, drizzle olive oil over your salad, or sprinkle cheese on pasta.
Smoothies/Shakes: Make calorie-rich smoothies using ingredients like bananas, nut butter, yogurt, and protein powder. These are a quick way to add calories.
4. Resistance Training
Exercise regularly: Include strength training exercises in your schedule. Weight lifting will give you bigger muscles, hence increasing your weight altogether. You can try doing this 2-3 times a week.
Work on compound movements: You will notice that squats, deadlifts, and bench presses are all compound exercises that utilize many other muscles too and, therefore, are very effective for gaining mass.
5. Hydrate
Drink Calories: Liquids will provide a large amount of calories without filling you up as much. In addition to drinking water, one should try to drink a little milk or even smoothies or meal replacement shakes.
Watch out for beverage empty calories: avoid sugary drinks because they have calories but no nutrients. Instead, drink water, low-fat milk, and 100% fruit juice.
6. Give yourself a tracking record.
Food Diary: A record of what you eat will help analyze your points that need to be improved and make sure you are hitting the intended calorie mark.
Weigh Yourself on a Weekly Basis: This also works in progress monitoring and will help you to make necessary changes in your diet.
7. Be Patient and Consistent
Set Realistic Goals: This should be aimed at an increase in weight by 0.5 to 1 pound every week. This will be far healthier and much more maintainable.
Be Consistent: Trust that time will come because gaining weight takes time. Stick with your plan, but make needed adjustments, allowing your body time to respond.
8. Seek Professional Help
Seek Advice: Gaining weight may be hard, so it is advisable that one seek advice from a healthcare provider or a registered dietitian, who can advise on this, apart from assuring one of no health concerns.
9. Sum Up
Follow these tips to work your way up to a healthy weight gain. Remember to keep the calorie intake high, focusing on nutrient-dense foods, and do this regularly for optimal results.
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