Understanding The X Ways to Gain Weight
Posted on July 11 2020
or most people, gaining weight or adding muscle can be as difficult as losing weight for others. Thin people often blame their metabolism or hereditary for a skinny and lanky frame. Most often, adults are either underweight or are thin and struggling to gain weight. However, a nutritious diet and a bit of regular exercise can make you healthy and more effective. The combination of a healthy diet and exercise will make you gain weight and be more attractive.
Understanding Healthy Weight
One should gain weight consistently; a rise in the diet of 500 calories per day can lead to a weight gain of 0.5 kg per week. Key factors for ideal weight are height, age and gender. Use a BMI calculator to check if you are under, obese or just right. However, the BMI scale does not take muscle mass into account, which isn't ideal. So, according to this scale, being underweight does not mean that you have a health problem.
Tips for Healthy Weight Gain
For a person to gain weight, it is necessary to build a good appetite. So one can have the right meal in a big piece. Staying active is one way of increasing your craving for food. Intense physical activities or exercise can lead to great hunger.
Lean and lanky individuals eat frequently and have a lot of junk food, thinking this will help in achieving their goal. On the opposite, avoiding small snacks and having three big meals can increase one's appetite. Make sure the meal contains enough calories, vitamins, minerals and proteins.
Try to avoid junk food as it is very unhealthy. You would gain weight, but it will be in all the incorrect places. Belly fat is a common problem due to unhealthy food habits. Consumption of junk food leads to a rise in LDL or bad cholesterol that puts you under risk of cardiovascular disease.
Quit your smoking habit. Smoking can douse your craving for meals. Smokers weigh less than non-smokers, thus quitting it usually leads to weight gain. It also reduces the risk of heart disease, lung infection and lung cancer.
A healthy balanced diet is imperative to gain weight. But, this does not mean that you need to eat salads and energy bars alone. A balanced diet consists of vitamins, proteins, calories etc.
The food you eat should have high-calorie value. An easy way to maintain a diet is to have all colourful vegetables.
As a post-workout meal, make sure to have a lot of protein. You can get this from chicken, fish, soya, eggs, tofu etc.
These foods help in building muscle mass which is very important after a strenuous workout session. You can also have protein bars for a post-workout snack.
Eating healthy is essential for enhancing body mass. According to experts, foods that are high in calories are critical for the weight gain process. Focus on a balanced diet that provides all the right amounts of nutrition for the body.
Consuming fibrous food regulates bowel movement. Eat whole-grain cereals, sprouts, green leafy vegetables. They provide the necessary amounts of fibre and nutrients. Fat consumption is good as they are a reliable source of energy. Avoiding saturated fats help to reduce the risk of increased levels of bad cholesterol.
Good sources of vitamins and minerals ensure proper nutritional status. To get rid of the deficiencies that may exist in our system. Fruits and vegetables taken in adequate amounts provide the fundamental vitamins and minerals.
Gaining weight means that calorie intake has to exceed calorie output. Use excess calories for extra physical activity and muscle building. Few kilos of Weight gain will be speedy as the excessive carbs defuse water into the muscle cells. But real solid lean muscle takes time, consistency with the right nutrition and a perfect exercise regime leads to a healthy body.
Exercises you can include weight training like squats, deadlifts, overhead presses, bench presses and barbell rows. Exercises like dips, pull-ups and jump lunges are well known and help to gain mass. Lift heavy weights and keep up your strength; try to increase the volume over time.
Stress reduces the chances of gaining weight. Increase your food intake and calories; if your job requires you to be outdoors. Try yoga and meditation to avoid stress.
List of Foods for Weight Gain
The following is a compiled list of a few foods that help in gaining weight and body mass.
Wheat bread with nut butter (hazelnut, almond or peanut).
Rice, as it is rich in carbs.
For a healthy breakfast, an omelette with cheese and vegetables. Like spinach, peppers, onions, mushrooms and tomatoes.
Yoghurt with dried fruits, nuts, oats or any plain cereal along with some honey.
Vegetables like smoked broccoli or mushroom with cheese sauces are good sources of nutrition and calories.
Gaining weight may seem like a daunting task; but as long as you follow a healthy diet and a strict exercise regime. You will begin to see results in at least 15 days. Try to be regular with your food habits and workout routines. Follow your schedule to avoid any discrepancies in your body.