While many people are trying hard to lose their weight, but there are some others who are struggling to put on some weight. For those who are naturally thin, gaining weight can be just as difficult as losing weight.
Although the main focus is to consume more calories than your body uses, but it is important that you focus on a healthy, balanced diet and lifestyle.
You should also aim to put the pounds on slowly and consistently. Too quick, and you may be putting too much stress on your metabolism, which can make it even tougher to conserve calories, meaning that it will start to burn off those extra calories you want to keep.
If you are underweight, here are some tips that will help you gain weight the healthy way.
1. Eat more often
When you’re underweight, you may feel full faster. Instead of eating two to three large meals a day, try to eat five to six smaller meals during the day. This can help you add in calories without being overwhelmed.
2. Choose nutrient-dense foods
When it comes to weight gain, it can be tempting to opt for high-calorie but unhealthy foods, such as sweets, fried and fatty foods. However, it’s important that you gain weight in a healthy way. Try go for nutrient-dense foods from all food groups. Good options include whole grains, lean meats, fruits, vegetables, nuts, and seeds.
3. Use bigger plates
When one is trying to lose weight, it is suggested that they use smaller plates so they eat smaller portions. That means, you should use bigger plates if you’re trying to get in more calories. The bigger the plate, the more food you will pile on it, and the easier it will be for you to gain weight.
4. Drink smoothies
Drinking smoothies or milkshakes is an easy way to get in extra calories as well as fiber, protein and other nutrients. You can also sprinkle in some chopped almonds or ground flaxseeds to sneak some extra calories and nutrients.
5. Don’t skip breakfast
If you are trying to lose weight, you’ve probably been told not to skip breakfast, as it could cause you to become hungry so that you overeat later in the day. This seems to make sense, but isn’t supported by the evidence.
According to a 2019 meta-analysis of randomized clinical trials, people who regularly ate breakfast actually ended up consuming more calories throughout the day and gained more weight than people who skipped their morning meals.
6. Avoid drinking water 30 minutes before meals
Drinking water before meals can fill your stomach and make it harder to get in enough calories so try to avoid drinking water 30 minutes before meals or minimize the intake of liquids during meals.
7. Weight training
Weight training is one of the great ways to gain weight naturally. It can help you gain weight by building up your lean muscle mass and stimulating your appetite.
Some of the best weight training exercises for building muscle mass include squat, deadlift, bench press, pull up and dips. These exercises will work all of the muscles in your body so they will help you bulk up faster,
especially when your diet is full of protein and calories.
8. Get enough sleep
Sleep is very important when it comes to building muscle and gaining weight. When you sleep, your muscles grow, but you won’t get the full impact if you are getting six hours of sleep or less at night. Try to get into bed before midnight and sleep at least eight hours every night.