While half of the world is on a weight loss mission , some are desperate to gain weight. Your constitution is largely driven by your genes, so if you are thin, it can be a bit difficult to change the structure of your body. You can also have a high basal metabolic rate, which keeps you slim. The metabolic rate decreases naturally with age. But you don’t have to wait that long! You can gain weight and modify your complexion to some extent by making some well planned and consistent changes in your life.
1. Verify if Your BMI is Below 18.5:
The first is the first! Check your body mass index (BMI) to see if it really is below your weight. That is a figure that is reached by dividing the weight in kilograms by the square of the height in meters. A BMI in the range of 18.5 to 24.9 is considered normal, while a figure below 18.5 is considered to be below its weight. Keep in mind that it takes time to increase lean body weight and that weight gain, like weight loss, requires patience and consistency. And if you are not below your weight but want to stop looking thin, focus on developing muscles instead of sagging. Remember, it is important that you talk to your doctor first to make sure that the steps you take to gain weight are not harmful in your individual case. You should also rule out any underlying health problems that prevent you from gaining weight. More on that later.
2. Eat 300-500 Extra Calories Every Day:
Eat more! Gaining weight is also about balancing your calorie intake and what you burn every day. As a general rule, you should consume more calories than your body burns every day. Get the help of a nutritionist to determine how much you should eat or simply to increase your intake between 300 and 500 calories a day. If you do this consistently, you should see the numbers on the scale move slowly upwards. Writing meal plans can help you consistently increase your calorie intake. You can take 3 full meals a day and a snack in the middle of the day, slightly increasing your shots so you can eat more. Alternatively, if you have a poor appetite, it may be helpful to plan more frequent and smaller meals. Instead, you could eat 5 to 6 times a day. Keep track of your calorie intake and training program in a diary. The calorie count may even reveal that your consumption is less than you thought. Also, use a timer to remember meal times – don’t wait until you’re hungry.
Eat well! A healthy and balanced diet with many fresh fruits and vegetables is important for anyone. Although you should not lose sight of that, increasing your weight is also about eating the right foods that fill it and add nutrient-rich calories. Specifically, here are the food groups you should focus on and those you should avoid.
3. Eat More Unsaturated Fats:
To gain weight, you need to eat more calories than your body consumes. An easy way to do this is to make sure you eat enough fat. Fats are the most calorie dense foods, with 1 gram of fat that gives you 9 calories. According to experts, about 25-35 percent of the calories you consume in a day should come from fat. However, keep in mind that all fats are not equal. Some fats can raise your LDL or bad cholesterol, which can increase your risk of heart disease and stroke.
Eat Monounsaturated and Polyunsaturated Fats:
Unsaturated fats can be good for you when consumed as part of a balanced diet. They can be included as monounsaturated or polyunsaturated fats. These fats help reduce bad cholesterol levels and provide beneficial nutrients such as vitamin E. Polyunsaturated fats also provide essential fats that your body needs but cannot produce, such as omega-6 and omega-3 fatty acids.
Limit Saturated Fats:
Saturated fats increase the level of bad cholesterol. An easy way to recognize saturated fats is that they tend to be solid at room temperature. According to the American Heart Association, the amount of saturated fat in your diet should ideally not exceed 5-6 percent of the total calories consumed in a day. So if you consume about 2000 calories per day that translates to about 11-13 grams of saturated fat.
Avoid Trans Fats:
You should consume as little trans fat as possible, as they can be very harmful to your health. Even if they help you gain weight, it is a bad weight gain, not to mention how dangerous it is.
3. Eat Nutrient-Rich Carbohydrates:
Increasing your carbohydrate intake can help you gain weight. A gram of carbohydrates will give you 4 calories. About 45-65 percent of the total calories you consume in a day should come from carbohydrates.
“As your carbohydrate intake increases, be sure to eat healthy carbohydrates that provide not only energy, but also important nutrients such as vitamins and minerals”.
Choose whole grains whenever possible. Brown rice, oatmeal and whole wheat bread can be included in your diet to give you a healthy dose of carbohydrates. Fruits such as mangoes, bananas, oranges, apples and starchy vegetables such as potatoes, peas or corn, and dairy products such as yogurt and milk with their natural carbohydrates should also be listed.
Making some simple changes to your daily diet can increase your calorie intake. For example:
- If you take oatmeal for breakfast, prepare it with milk instead of water and add powdered milk, nuts, dried fruits or honey after cooking.
- Garnish a low-calorie salad with avocados, sunflower seeds or nuts and use a healthy fat such as olive oil for dressing.
- You can also use a couple of tablespoons of powdered milk to increase the calorie count of casseroles, soups, mashed potatoes and even liquid milk.
- Drink water before and after eating instead of with food so you have space to eat.
4. Balance Your Proteins:
Including a large amount of protein in your diet is not necessary for muscle growth. In fact, it can put unnecessary pressure on the kidneys. On the other hand, do not reduce proteins. Research has shown that additional protein intake can help with muscle improvement efforts. The Institute of Medicine recommends a daily intake of 0.8 grams of protein per kilogram of body weight. You should get approximately 10 to 35 percent of your calories from protein. Also, start taking a small protein snack before and after each strength training session to help promote muscle growth. Protein-rich foods: You can get your protein from a variety of foods such as beans, eggs, legumes, nuts, poultry, tofu and low-fat or fat-free dairy products.
5. Limit of Added Sugars:
The sugar that has been added to food products is known as added sugars. Although these are high in calories, they are empty of nutrients. So try to keep the added sugars in your diet at less than 10 percent of your calorie intake per day. What about the sugars in fruits – are they harmful or beneficial? Fruits contain natural sugars, but they also come with fiber. This takes longer to digest, making the absorption of fruit sugar a slower process. Your blood sugar levels increase gradually, unlike the sugar peak produced by foods with added sugar. Fruit juice is not the same as it does not contain fiber and sugars are absorbed quickly, which causes your blood sugar level to shoot quickly. This is a scenario that you want to avoid while trying to constantly gain weight.
Foods rich in added sugars: Foods such as energy drinks, soda, sports drinks, cakes, donuts, cookies and ice cream generally have a high content of added sugars and should be avoided. Review the ingredient list to determine if a food has a high added sugar content. It can appear as corn syrup, fructose, dextrose, maltose, sucrose, molasses, etc. And remember, the higher you are on the list, the greater the amount.
6. Practice Strength Training to Build Muscle:
Wondering if you should stop exercising completely so you don’t lose more weight? The answer is no. It is true, if you are trying to gain weight, doing cardiovascular exercises such as swimming or running can be counterproductive. Aerobic exercise or cardiovascular exercise burns a high number of calories and could nullify that extra food intake. On the other hand, if you lift weights, your body will build muscle and the extra calories you consume will go to these muscles instead of fat. That means it will go from skinny to muscular and not chubby. You can use weight machines, free weights, resistance bands or your own weight to train. It is important to start slowly when you train hard. A beginner training program generally includes 8 or 10 exercises that work the major muscle groups and are performed 2 to 3 times per week. You can start with one game of each exercise that consists of about 8 repetitions. Then you can gradually increase from 2 to 3 sets for each exercise, with each set of 8 to 12 repetitions.
Here are Some Tips to Follow During Strength Training:
Heating and Cooling:
Before beginning strength training exercises, be sure to warm up. Start with a light aerobic exercise such as riding a bike or walking for about 5 minutes and also do some dynamic stretching. Dynamic stretching involves slow and controlled movements. Also, be sure to end up with a less intense activity at the end of the exercise session.
Stabilize Your Core:
Exercises that stabilize your core can give you a solid foundation for strength training exercises and are a great way to start your routine.
- Close the pelvic floor with a muscle movement similar to stopping the flow of urine.
- While doing step 1, squeeze the lower abs as if preparing to receive a punch in the abdomen.
Choose Compound Exercises:
Compounding exercises can work many important muscle groups at once. Squatting is a simple compound exercise that you can try. He is often referred to as the “king of exercises,” since it works on all parts of the body if done correctly, from the feet to the tips of the fingers. Don’t expect to do a perfect squat posture from day one – it’s something you’ll perfect over time.
Rest Your Muscles:
Your muscles need time to repair and grow after your workout. It is a good idea to rest a group of muscles for about 48 hours before working again. Ideally, you should have about 3 sessions of full body training in a week.
Work with Opposites:
Once you exercise the muscles on one side of the joint, be sure to exercise the muscles on the other side. For example, if you exercise your biceps, which bend your elbow, continue exercising your triceps, which straighten your elbow. This is useful for maintaining balance and preventing injuries.
Vary Your Routine:
Varying your routine will help you overcome a plateau. You can persuade your muscles to grow by exposing them to a variety of stressors. Variations may include an increase in the number of times you repeat an exercise, an increase in the duration of your training, cross training with activities such as running or swimming, etc. Changing your routine every 4 to 8 weeks can be useful.
Learn from a Professional:
It is important to learn the correct exercise technique, since inappropriate techniques can cause injuries. So be sure to start with a professional trainer who understands your weight goals.
7. Check if a Health Problem Keeps You Below Your Ideal Weight:
Being below your weight or losing weight despite all your effort could be a sign that something else is happening in your body. Certain health problems can cause weight loss, including:
- Over-treatment of an underactive thyroid
- Undiagnosed diabetes
- Addison’s disease
- Rheumatoid arthritis
- Celiac Disease
- Stomach ulcers
- Inflammatory bowel disease (IBD)
- Stomach flu
- Tuberculosis (TB)
- Mouth ulcers
Be aware of the symptoms and consult a doctor if you suspect that any of them may be associated with your weight.