Are your skinny jeans saggy on you? Do you struggle to carry home your groceries? Maybe you took your weight loss too far? There is such a thing as being too skinny. There are health problems with being underweight, just like there are with being overweight. But if you want to gain weight, you shouldn’t trough on junk food. There is a healthy way to gain weight.
1 Set Realistic Goals
There are numerous healthy ways to gain weight that don't involve binge eating or following whacky diets. The most important thing is to set attainable, realistic goals, both for the weight gain itself and the time frame in which to achieve them. It can be a slow process gaining weight; in some cases it may take years. Don't be impatient or give up hope. Each person gains weight at a different rate, as it depends on their current health status and what level of health they wish to achieve. Seek the help of a physician or nutritionist to draw up an attainable weight gain plan. Look out for signs that you have achieved your ideal weight: greater levels of energy, overall good health and feeling of wellbeing and hunger pangs at stable, regular intervals.
2 Start a Food Journal
Keeping a daily food diary for a period of two weeks will reveal a lot of facts about your eating habits and show you where you can top up calories. Obviously, if you are trying to change your eating habits, this will take more time than 2 weeks. You could try programs like Fitday and MyFitnessPal to track your eating habits and calorie consumption as well as staying up-to-date with your actual weight readings.
3 Eating Quality, Not Quantity
Gaining weight deliberately should never involve a diet of burgers, chips, sugar-rich milk shakes or munching candy bars all day. Nutrient-rich foods from all groups are your friend, because they'll be tasty and varied, utterly healthy and good for gaining weight over a realistic time frame. Whole grains like whole-wheat pasta, vegetables, fruits and nuts and lean protein are all good for you and your weight gain project.
4 Add 200+ Calories a Day to Your Meals
Right from the start, add 200+ calories to your daily allowance and adjust upwards or down depending on the results. Find out your BMR (Basal Metabolic Rate) that will tell you the number of calories your body burns every day while you're at rest. This will give you the number of calories per day you'll need to add to gain weight. You can ask a medical or fitness professional or dietician how to establish your BMR.
5 Consume Food More Often
You may feel full faster, because you've added more calories to each meal, but you should never skip meals because of it. Changes in your diet could cause a variety of side effects, apart from gaining weight. You may break out in acne or develop a few gastrointestinal issues. Record these in your food diary, which will allow you to make adjustments, should your body require it. Use a gentler approach on your belly by spreading meals out, eating five or six smaller meals instead of 3 larger one a day.
6 Controlled Snacking
You can use healthy snack options to prevent your stomach from feeling uncomfortably full at mealtimes. Calorie-rich options like nuts and dried fruits, cheese, yogurt with granola, whole grain crackers with nut butters or humus and avocados are ideal for this purpose. Pack a few of these options if you're leaving the house for a time; they’ll serve as a mobile snack bar.
7 Change Your Exercise Routine
If you switch to strength training instead of doing exercises aimed at increasing your heart rate, you won't burn as many calories. You can do moderate-intensity cardio workouts for a healthy heart, but nothing too strenuous. Be sure to consume protein-rich foods like nut butters, lentils, tofu, eggs, poultry or beans within 45 minutes of your workout to speed up your recovery and to refuel on calories.
8 Seek Support
During your weight gain process you should seek support and have a network of people to jolly you along and help you cope with the emotional issues that might crop up as your body changes with the weight you gain. Don't be shy! Spend time in front of the mirror and show off hard-fought-for curves, which helps greatly to get used to your "new body".
9 Snacking before Bedtime
If you've tried all of the above and are still wondering how to gain weight faster, consider re-introducing the midnight munchies of your childhood. Our bodies use sleepy time for healing and regeneration, which means a snack before bed can supply your body with the nutrients it needs to do all that work. Are you ready for a good book and a wrap filled with vegetables, lean meat or cheese and lashings of avocado?
Do you struggle to gain weight? Will these tips help, do you think?
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