7 Healthy Ways to Gain Weight
While many people struggle to lose weight, there are also people that want to gain weight. For some people who are naturally thin, gaining weight can be just as difficult as losing weight. Though their goals are exactly the same as those trying to lose some weight: “To eat healthy foods and achieve a normal body weight”. It is just as much a challenge for the overweight person to lose weight, as it for you to gain them.
If you are thin and want to gain weight the healthy way. Here are some ways to get you started:
- Count your calories
Calculate how many calories you should consume each day to gain weight. Add at least 300 calories per day for your daily needs. For example, if you need 2200 calories a day to maintain your current weight, strive to consume 2500 calories per day. If you are involved in physical activity, add more calories to account for the calories burned through physical activity. The idea is take more calories than your body uses for daily activities.
- Choose nutrient-dense foods
To gain a healthy weight, you should choose foods that are nutrient-dense instead of high-calorie junk foods. Nutrient dense foods include fruits, vegetables and grains. Foods that are both energy and nutrient-dense, including peas, banana, seeds, olives, and avocados.
- Eat a healthy balanced diet
Your meals should be balanced with the right amount of carb, protein, and fats. Choose a portion of the protein sources such as eggs, meat, fish, nuts or yogurt and serve with a serving of starchy foods like potatoes, bread, rice, sweet corn, or pasta as energy-dense carbohydrate sources. You can add few extra calories to your meals and starches by topping them with butter, cheese, olive oil, or sauce.
- Having a good eating habit
Start your day with a healthy breakfast comprising a glass of milk, whole-grain toast, a fruit and some nuts. Stick to eating more fruit than having juices.
- Increase beverages intake
Beverages can help you gain weight too. If it’s possible, choose a healthy drink like milk, or fruit juice instead of coffee, tea, or soft drink.
- Do resistance training
Resistance training like weight-lifting may help convert the extra calories into muscle, which will increase your body weight. Some of the best free weight training exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
Gaining weight may take some time, usually several months, for you to see the result. Many people get frustrated and quit when they fail to see dramatic improvement. You need to focus on the plan to increase your weight. No weight gain program can work wonder for you if you do not commit to it.
Don’t add calories to your meals by choosing unhealthy, high-calorie foods such as french fries, chicken nuggets and pizza. Choose foods that are prepared with healthy cooking methods like baking, poaching, and stir-frying. Remember, gaining weight is not about getting fat. If you focus on building lean muscle mass instead of fat, you can increase your weight gain in a healthy way.