Do we ever notice how weight gain is rarely talked about? It’s like everywhere you go its always about ‘weight loss’, ‘slimming down’, ‘cutting calories’ and all that, but interestingly enough there are several people out there that actually want or need these calories and weight gain!
Well, I must congratulate you if you are one of such people because you are definitely in the right place. This article will put you through a few tips that will effectively help you achieve that body goal; all while staying on a healthy path.
Firstly, we need to note that it is crucial to eat healthy even when trying to gain weight so that we do not bring in health issues or disease risks along with it.
- Consume more calories than your body removes
In order to gain weight, you need to eat more calories than your body burns. For slow and steady weight gain, aim for 300 to 500 calories above your maintenance level per day, while intake of 700 to 1000 calories should be your target for fast weight gain. Calorie calculators can be put in use.
- Do not drink water before your meal
Drinking water before a meal can fill up the stomach making it hard to take in enough calories.
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- Consume a lot of protein
Protein is the most important nutrient needed for weight gain. Protein makes up the muscles therefore consuming sufficient protein is necessary to gain muscle weight instead of plain fat. High-protein food sources like meats, fish, eggs, dairy products, legumes, nuts, and nut butter, etc should be eaten. Healthy weight-gain shakes that are high in protein, carbohydrates, and calories can also be taken.
- Exercise
Exercise will make sure that excess calories will go to the muscles instead of just fat cells and improve strength. Workouts like weight lifting, lunges, squats, bench press, push-ups, and pull-ups are perfect choices.
- Eat high-carbohydrate foods
Sufficient consumption of high-carbohydrate and high-fat foods is necessary. Also, make sure to eat often. Eat at least three times a day and squeeze in an additional snack whenever you can.
- Eat energy-dense foods
Eating energy-dense foods are also important because they contain more calories relative to their weight. Foods like nuts (almonds, walnuts, peanuts), dried fruit (raisins and dates), high-fat dairy (whole milk, full-fat yogurt, cheese, cream), avocado, oats, brown rice, meat (chicken, beef, pork), potatoes, yams, coconut milk, dark chocolate, etc. Also, drink whole milk regularly.
- Get proper and quality sleep
Getting enough sleep is necessary for weight gain. It allows for growth.
- Quit smoking
Stop smoking if you do. It inhibits proper growth.