Trying to gain weight? Well, that’s easy which you’ll see in this guide. While many people focus on losing weight, there are individuals (like you) who strive to gain weight for various reasons, such as improving muscle mass, enhancing overall health, or recovering from an illness.
Just like losing weight, gaining weight requires a well-balanced approach that involves proper nutrition, exercise, and lifestyle adjustments. If you’re looking to gain weight healthily and sustainably, this beginner’s guide will provide you with simple and effective strategies to achieve your goal on how to gain weight.
Foods To Help You Gain Weight
Here are some healthy foods that can help you put on weight:
- Drinking whole milk.
- Eating starchy vegetables.
- Enjoying avocado.
- Having creamy soups.
- Adding red meat to your meals.
- Drinking fruit juice.
- Snacking on cheese.
- Eating nuts and nut butter.
- Trying salmon, a type of fish.
- Drinking protein smoothies.
How To Gain Weight
Here are different ways in which you can gain healthy weight:
Eating
- When you cook, add more calories to your food. Be creative – add cheese to your sandwich, cook an egg in your soup, use olive oil on veggies, or add nuts, seeds, or cheese to your salad. Expert tip: Adding fats like oil or butter makes your meals more calorie-packed.
- Keep high-fat snacks around. Nuts, seeds, nut butter, cheese, crackers, full-fat yoghurt, and hummus with olive oil can help you gain weight healthily. Have spreads like guacamole and hummus for easy snacking and carry nut bars when you’re out.
- Choose high-calorie drinks. While water is good, it might fill you up. Opt for milk, smoothies, and shakes. Full-fat milk is better, and you can add peanut butter or protein powder to your drinks. Try various nutritious drinks too.
- Get enough protein. Red meat, salmon, yoghurt, and oily fish are protein-rich. Beans are a good protein and starch source. If needed, use whey protein supplements.
- Pick substantial vegetables and fruits. Choose veggies with calories, like avocados, potatoes, sweet potatoes, squash, and corn. Fruits like bananas, blueberries, grapes, and mangoes add calories and fibre.
- Choose whole grains. Whole-grain bread, pasta, and crackers have more nutrients and calories than processed ones. Add toppings like butter, olive oil, peanut butter, or honey.
- Enjoy dessert in moderation. Occasional sugary treats like cake or ice cream are okay. For regular cravings, go for small portions of healthier options like dark chocolate, yoghurt with fruit, trail mix, or whole-grain pastries.
- Eat more often. If you’re underweight and get full quickly, have 5-6 smaller meals a day and snacks in between. Eating a meal or snack before bedtime can help you gain weight.
Building Muscle Mass
- Build Strong Muscles with Strength Training: To get stronger and gain weight, do strength training exercises at least twice a week. You can do these at home using exercises like crunches, lunges, and squats. Lift weights, and use kettlebells, medicine balls, or resistance tubes. If you’re at a gym, you can use weight machines or join a Pilates class. Learn about new exercises before trying them, and if something hurts, stop to avoid injury.
- Stay Active with Aerobic Exercise: Regular aerobic activities like jogging, biking, swimming, or walking won’t build muscle quickly but help balance your routine. They improve heart health, manage conditions like high blood pressure or diabetes, and boost your energy. If these exercises affect your weight, consider adjusting their intensity, frequency, or duration.
- Fuel Your Body Before and After Exercise: Eat carbohydrates before your workout for energy and carbs plus protein afterwards to help your muscles recover. Have a small meal or snack about an hour before exercising. Wait 3-4 hours after a big meal before working out. Good post-exercise snacks include peanut butter sandwiches, yoghurt, fruit, chocolate milk, crackers, or a protein-rich smoothie.
- Get Guidance from a Personal Trainer: If you’re struggling with your workout routine, a personal trainer can help. They’ll lead you through exercises that promote weight gain. Look for trainers at local gyms, some might offer a discounted first visit. Talk to your trainer about your weight goals and interest in healthy weight gain.
Staying Safe
- Gain Weight Gradually and Stay Healthy: Avoid rapid weight gain as it’s not good for your health. Eating excessively can harm your body. Don’t overeat – stop when you feel full. If you’re concerned you didn’t eat enough, have a small snack later. Plan your weight gain goal with your doctor, dietitian, or personal trainer. If you’re dedicated to gaining weight and working out, you can gain about 1 to 2 pounds of muscle per month. Healthy weight gain is around 1 to 2 pounds each week. If you’re not into weightlifting, you might gain about 2 to 4 pounds of both muscle and fat per month.
- Avoid Unhealthy Junk Food: Even though it might be tempting to eat fast food for more calories, it’s not good for your overall health. Instead, try cooking your meals if you can. If cooking is not your thing, choose healthier options when eating out, like places that show all ingredients. If you’re busy during the week, cook more on weekends and freeze the extra. Stay away from fried foods, sugary snacks, soda, and candy.
- Seek Professional Advice: If you’re losing weight unintentionally, talk to your doctor. There could be an underlying issue causing the weight loss. Your doctor can check for hormonal imbalances or thyroid problems. If your doctor can’t help, consult a dietitian for guidance.
By following any of these three ways, you will be able to gain healthy weight fast and easily.
Foods To Avoid When Trying to Gain Weight
When you’re trying to gain weight healthily, it’s important to focus on nutrient-rich foods rather than just increasing your calorie intake with unhealthy options. Here are some foods to avoid or consume in moderation:
- Junk foods.
- Sugary beverages.
- Processed snacks: chips, crackers, packaged snacks.
- Fast food: high in unhealthy fats and sodium.
- Excessive sweets.
- Alcohol
- Low-nutrient carbs: Avoid white bread, and pastries.
- High-fat processed meats: bacon, sausages, deli meats.
- Fried foods.
Choose nutrient-rich foods for a balanced approach to gaining weight.
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