Have you ever heard that someone can be underweight and still unhealthy? I know, right?
The world is full of people who are trying to lose weight. But what if you’re one of those rare unicorns who wants to gain weight? Well, it turns out that gaining weight isn’t as simple as stuffing your face with pizza 24/7 (although that does sound pretty awesome). If you want to put on healthy pounds and avoid looking like a sumo wrestler, then keep reading.
Eat Big: The Importance of Caloric Surplus
If you want to gain weight, the first thing you need to do is eat more food. And not just any food; we’re talking about nutrient-dense foods that will help build muscle and fuel your body. Here’s how much extra food intake per day will add:
- 250 calories/day = 1/2 pound gained per week
- 500 calories/day = 1 pound gained per week
- 1000 calories/day = 2 pounds gained per week
But don’t think this means it’s open season on junk food – quality over quantity is key when it comes to putting on healthy weight.
Choose Nutrient-Dense Foods
It’s important to choose nutrient-dense foods because they provide more nutritional value than “empty-calorie” options such as candy or chips. Nutrient-dense foods include:
- Whole grains (brown rice, quinoa)
- Lean protein sources (chicken breast, fish)
- Healthy fats (avocado oil, nuts)
- Fiber-rich fruits and vegetables
High-Calories Foods: Yay or Nay?
High-calorie foods should be consumed in moderation only if those calories come from nutrient-dense foods mentioned above otherwise let them go! Listed below some high calorie snacks which should not be a part of everyday eating:
- Fast food (burgers, fries)
- Sodas and juices
- Candy and desserts
Instead of indulging in these unhealthy high-calorie foods, try to substitute with healthy options like sweet potato fries instead of regular fries or having a bowl of berries instead of candy.
Don’t Skip Meals!
Skipping meals is one mistake you definitely don’t want to make. The more often you eat, the higher your chances are for consuming enough calories across the day so ensure that 3 square meals with proper snacks are consumed daily.
Timing is Important
The timing in between meals matters too – ideally we should be aiming for six small but nutritious feeds throughout the day every two-three hours apart to keep hunger at bay and avoid overeating at later periods which could lead to unwanted fat gain.
Drink Your Calories Wisely: Take Calories Like A Boss
Consuming additional liquid calories can get us closer towards our goal quickly as drinking such items take less time comparatively eating – this trick will ensure us not going hungry anytime / anywhere! But hold up right there, not all calories are created equal. Why waste precious calorie allowance on empty beverages when we could have them from nutrient-dense drinks like milkshakes/smoothies?
If you’re still struggling with how many extra liquids needed per day along with some extra boosters included check out this chart:
|Skim Milk||102 kcal/cup|
|Coconut Water||46 kcal/cup|
|Fruit Juice||125 kcal/cup|
Believe it or not, exercise plays an important role in gaining weight healthily. Lifting weights promotes muscle growth that demands more caloric needs + giving your muscles added definition; making sure nutrients consumed goes towards building new tissues rather than being converted into fat cells as storage!
Weights for the Win
If you’re new to resistance training, it’s best to start with bodyweight movements till adequate strength and form is there. In case of gyms being closed due to COVID-19 situation then doing following exercises will keep can be done at home as well:
Once comfortable with these moves only then add in some extra weights/ resistance bands.
Sleep Your Way To Good Health (And a Better Figure!)
Aim for minimum 7 hours / day sleep duration! Skipping on sleep keeps our hunger hormones disrupted leading towards indulgence into unnecessary snacking; which’ll prove dear during weight-gain journey. The more restful nights one gets they stand a much better chance of hitting their goals by consistently eating right + executing workouts properly.
Tips For Better Sleep
Quality over quantity when it comes to sleeping applies here too – we want every hour count towards healing + repairing us from daily life stresses. Following tips help together towards peaceful slumber:
- Create your ideal night routine by calming activities like reading or meditating.
- Stick with a consistent sleep schedule keeping weekends included too.
- Keep lighting dim 30 minutes prior going off bed early enough time so that all tasks are completed beforehand making sure nothing remains incomplete resulting in anxiety waking up during mid-night thinking about remaining jobs.
- Avoid consuming caffeinated drinks late afternoon onwards because caffeine stops production felt important relaxation chemical melatonin which aids sleeping patterns naturally.
- Make sure bedroom temperature is cool – cooler temperatures induces quality nap time.
Motivation Matters: Celebrate Every Milestone!
There may be times when you feel discouraged but don’t give up hope – instead get proud of accomplishments come way since started; seems small but accomplishment goal must always find place! You could do this using rewards such as planned meal out w friend once a week when reached balanced milestone or awarding yourself favorite fitness gear once big weight-gain goals completed!
Finding A Support System
It’s important to find positive and trustworthy people with whom you can share your journey – this not only adds accountability but also provides emotional support along the way. Get that strict gym buddy who pushes towards achieving those goals, consult a dietitian/nutritionist for professional guidance or reflect upon something similar done by someone whose achievements inspire daily.
- Use “progress recording” tricks like photographs and writing down progress to measure results.
- Implement pre-workout hacks like caffeine pills if lifting motivation lacks naturally take time off anxiety-inducing schedule just before beginning session could work!
- Lastly, don’t obsess over falling off track during occasional cheat meals it’s okay; instead of losing momentum pick up again focusing on all positives achieved till now – good habits translate perfectly into sustained lifestyle changes!
Conclusion? Not That Simple But Definitely Doable!
Well readers there we have it: putting healthy weight isn’t simple nor is easy process but implementing above mentioned tactics will give jump start anyone aiming adding muscle mass while shedding fat cells healthily possible + achieve their desired physique!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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