How to gain more weight: A comprehensive guide to healthy weight gain
Gaining weight is a common struggle for many people, particularly those who are underweight or have a fast metabolism. While it may seem like an easy problem to solve, gaining weight in a healthy way requires dedication, patience, and a well-balanced approach. In this article, we will explore the different avenues you can take to gain weight safely and effectively.
Share Personal Stories
Before we dive into the nitty-gritty aspects of gaining weight, it’s important to understand that this is a process that requires effort and patience. At times, it can be frustrating and even demotivating to see slow progress. However, it’s important to stay positive, as consistency is key.
As someone who has also struggled with gaining weight, I understand the frustration that comes with it. But, after months of persistence, I gradually started seeing results. For others who may feel discouraged, know that progress takes time but will come with patience and persistence.
Find a friend or relative for support and encouragement. Having someone with a similar goal and mindset can make all the difference.
Provide Medical Advice
Gaining weight requires a lot more than just eating more food and exercising. It’s important to understand your body and its basic requirements. Starting with a doctor’s visit can help ensure that there are no underlying medical conditions contributing to difficulties in gaining weight. Medical reasons such as hyperthyroidism, Celiac disease, and digestive issues can make it challenging to gain weight.
Before beginning any weight gain program or dietary changes, it’s important to consult with a medical professional.
Offer Dietary Advice
The foundation of weight gain is through consumption of more calories than what your body burns in a day.
To begin with, you need to determine your daily calorie needs and then aim to consume an additional 500-1000 calories more than that. Foods that are calorie-dense include those high in healthy fats, such as avocados and nuts, and those high in protein, such as lean meats and poultry.
Healthy, calorie-dense meals are just as important to gaining weight as just mindlessly consuming calories. Eating a healthy, balanced diet is still necessary, and we need to ensure that we intake protein-heavy foods.
What to eat
It’s important to incorporate a good mix of carbohydrates, proteins, and fats into your daily diet:
- Carbohydrates: brown rice, quinoa, sweet potatoes, yams, oats, whole wheat bread, and oat bran.
- Protein: Poultry, fish, legumes, dairy products such as milk and yoghurt, and soy-based products.
- Fats: Avocados, nuts and seeds, olive oil, and coconut oil.
How to eat
Try preparing smaller, frequent meals throughout the day, rather than consuming large ones. Eating smaller, more frequent, nutrient-packed meals can aid with keeping the metabolism active and the hunger levels in check.
We need to ensure a balance between macronutrients (carbs, fat, and protein). While focusing on calorie intake, achieving a balance is important with each meal.
Tips on how to increase calorie intake
- Consider smoothies and shakes with oatmeal, berries, yoghurt or protein powder and adding a spoonful of honey
- Snack on high-calorie but healthy items such as nuts, nut butter and dried fruits such as raisins and dates.
- Add healthy oils such as olive oil or coconut oil while cooking.
Discuss Exercise
Although it might seem counterintuitive, exercise is an essential part of healthy weight gain. Strength training, in particular, can help stimulate muscle growth and aid in weight gain.
Lifting weights is ideal, but even bodyweight exercises like push-ups and squats can significantly help build muscle.
Strength training does not necessarily mean membership to a gym or purchasing expensive fitness equipment. Several weight-training exercises can be done at home.
Tips on types of exercises to do to gain weight
- Squats
- Deadlifts
- Push-ups
- Pull-ups
- Bicep curls
- Triceps dips
Share Tips on Calorie Counting
It’s human to overestimate or underestimate our calorie intake, which is why monitoring our diet is crucial. Tools and resources such as mobile apps, notebooks, and websites can help with tracking what you eat.
Tools and resources to track daily calorie intake
- MyFitnessPal
- MyPlate
- LoseIt
Tips on easy ways to keep track of how many calories you are consuming
- Pre-plan and prepare meals in advance
- Carry high-calorie snacks like nuts, nutrition bars, seeds
- Keep a food diary
Share Recipes
Eating healthy and having high-calorie meals does not have to be bland and boring. With a little creativity, there are plenty of delicious high-calorie and protein-rich recipe options. These meals may include ingredients such as avocado, wholegrain bread, lean meats, and cheese.
High-calorie and protein-rich recipe suggestions
- Scrambled eggs with cheese
- Banana and peanut butter smoothie
- Baked salmon with avocado and wholegrain rice
Discuss Weight Gain Supplements
Weight gain supplements are a legal and safe way to consume more calories, but it’s important to exercise caution and ensure that the supplements consumed are safe and reliable.
Protein supplements, such as whey protein, are commonly used to build and repair muscle. Creatine supplements may also help boost energy and improve strength during weight training exercises but should be taken under professional guidance.
Note that supplements should not replace a regular healthy meal. Instead, they should serve as a supplement to a healthy diet.
Conclusion
Weight gain is a process that requires effort and dedication. Determining daily calorie needs and consuming a high-calorie and protein-rich diet, along with proper exercise, can help achieve weight gain goals. Consultation with a doctor and/or nutritionist is critical, to ensure all aspects of a healthy lifestyle is in place.
Remember to stay motivated and keep a positive attitude throughout the journey. Persistence is key, and it is essential to work on developing a healthy lifestyle habit for long-term results.
Remember that everybody’s journey to weight gain is different and that experimenting with different foods and exercise routines may lead to better results. But always remember to seek professional guidance where applicable.