Lucky are you if you are looking for ways to gain weight, as most people look for ways to shed it. As per the statistical data, ten percent of the population struggles to gain weight globally. Are you also the one looking forward to learn how to gain weight? A lower weight might be because your body burns calories very quickly, and putting on weight becomes difficult. The cause for burning calories so quickly can be a fast metabolism or a small appetite. But remember, a scholar once said if there is a problem, there is always a solution. Here, the solution is to follow the right plan to gain weight naturally without involving any artificial methods.
Let us explore how you can achieve it.
Why Some People Need to Gain Weight?
You must be wondering why you are low weight or if anyone is of low weight. Some are naturally thin without any specified reasons. Some common reasons could be genetic problems, poor nutrition and serious health issues. Some people treat being underweight as a blessing, but it is a myth. Treat it with care. It may result in unwanted, painful health problems. No one wants to experience weak bones, low energy, and a non-supportive immune system due to low weight. Remember, you cannot gain weight suddenly. Anything happening quickly can be dangerous. You have to follow a few steps to achieve it naturally and gradually.
Eat More Calories Than You Burn
The most important step is eating more calories than your body uses each day. This will help in a calorie surplus. For example, start your day by adding 300 to 500 extra calories for initial weight gain. Let it continue for a few days. After that, switch to 700 to 1000 extra calories per day to accelerate the process of weight gain. Track your food calories and portions to understand how much and what you are eating.
Choose Nutrient-Dense Foods
Switch to a new diet full of high and healthy calories and nutrients because not all calories are the same. You must be thinking about what it can be; let us share some examples:
- Nuts and Nut Butter : Butter made with almonds, peanuts, and cashews is a good choice, or you can simply eat them raw.
- Dried Fruits : Try raisins, dates, prunes, and more to grab the nutrients and fats in them.
- Whole Milk and Dairy Products : Welcome full-fat milk, yoghurt and cheese to your daily diet.
- Healthy Oils : Olive oil, ground nut oil, coconut oil, and avocado oil are healthy and can add healthy weight.
- Protein : Eggs, fish, chicken, tofu, legumes and many such options are good to add more to your muscle mass.
- Fruits : Avocados, bananas, mangoes, sapota, and sweet fruits are good options.
Eat More Often and Use Bigger Portions
Don't stick to the traditional three meals concept; instead, try five to six smaller meals a day. Increase your portions a little at each meal. Use bigger plates so that you feel you are eating a normal amount instead of using a smaller plate (it has a psychological effect).
Drink Your Calories
Try smoothies and shakes to your diet. This will help you to add extra calories without feeling that uncomfortably full. Mixing whole milk, nut butter, honey, banana, and oats to get a high calorie drink is a good recipe to try to.
Strength Training for Healthy Weight Gain
Exercise, exercise, exercise, no matter what you want. More weight or less weight. Get a gym trainer and see what can work for you- weight lifting, push-ups, squats or anything else to strengthen your muscles and gain weight. Do you have questions about why you should do this? Simply, because it will convert your calories into muscle instead of fat.
To Sum Up
Gaining weight and being healthy can go smoothly with simple steps. Stay prepared to say NO to sugary and junk foods and yes to foods that give you energy and nutrients. If you are still struggling to gain extra pounds, consult a doctor or nutritionist for help. Look for a healthy weight instead of less or more weight!