Learn proven methods “How to gain weight naturally” and build a stronger physique. Our expert tips, diet plans, and exercises will help you achieve healthy weight gain effectively.”
While most people tend to focus on weight loss, there are others who are looking to gain weight in a healthy and safe way. Gaining weight can be challenging, but with the right approach, it can be done safely and effectively.
To put on weight is equally challenging as losing weight, but it is important to approach it in a healthy manner. Healthy weight gain involves consuming the right nutrients and exercising regularly to add muscle mass without increasing fat levels.
In this article, we will explore what healthy weight gain looks like and discuss tips on how you can safely and quickly achieve your desired goals.
Increase Your Calorie Intake
In order to increase your weight, it is necessary to intake more calories than your body utilizes. However, it’s important to increase your calorie intake in a healthy way, by consuming nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables.
To calculate your daily calorie needs, use an online calorie calculator, and aim to consume 500-1000 extra calories per day than your current intake. This will help you gain weight at a safe and steady rate.
Prioritize Nutrient-rich Foods
Although it is crucial to elevate your calorie consumption, giving equal attention to nutrient-dense foods that can furnish your body with essential vitamins and minerals, and assist in promoting healthy weight gain, is of equal importance.
Examples of nutrient-dense foods include lean proteins such as chicken, fish, and beans, whole grains such as brown rice and quinoa, and healthy fats such as avocado, nuts, and seeds.
Avoid processed and junk foods that are high in calories but low in nutrients, as they can lead to weight gain without providing any nutritional value.
Eat More Often
Eating more frequently can help you intake more calories throughout the day. Make it a habit to not skip the regular three-meal intake along with timely snacks that can be taken every three hours. This will help you maintain a steady intake of calories and prevent you from feeling overly full or bloated.
Practice Strength Training
Strength training exercises such as weight lifting and muscle building can help develop muscle, which is a healthy and safe way to gain weight. Try to incorporate strength training exercises twice a week, focusing on major muscle groups such as the chest, back, legs, and arms. Begin with lower weights and progressively elevate the amount of weight as you develop strength.
Focus on proper form and technique to prevent injury.
Get Enough Sleep
Getting enough sleep is important for overall health, but it’s also essential for healthy weight gain.
Did you know?
| During sleep, your body repairs and builds muscle, which is necessary for weight gain. |
Aim to get at least seven to eight hours of sleep per night, and try to establish a regular sleep routine to help you fall asleep and stay asleep.
Consider Supplements
If you’re having trouble gaining weight, supplements can be a helpful addition to your diet. Consuming supplements like protein powders, weight gainers, and creatine can aid in calorie intake and muscle building. Nevertheless, it’s crucial to seek advice from a healthcare expert before incorporating any supplements into your routine as some may have negative side effects or interact with other medications.
Stay Hydrated
Drinking plenty of water is important for overall health, but it’s also essential for healthy weight gain.
Quick Tips
| Aim to drink at least eight glasses of water per day, and consider drinking water before meals to help you feel full and avoid overeating. |
You can also add variety to your water intake by drinking herbal teas, infused water, or low-sugar fruit juices. Just be sure to avoid sugary drinks such as soda and sports drinks, which can add extra calories and contribute to weight gain.
Be patient and trust the process
Gaining weight takes time and effort, and it’s important to be patient with yourself. It’s not uncommon to experience setbacks or plateaus, but don’t give up. Continue to focus on a healthy diet, exercise, hydration, and sleep, and you will eventually see progress.
Eating the right foods is the key to gaining weight quickly and safely. Fortunately, there are many nutritious and delicious options available that can help you bulk up without compromising your health. So what foods should you have on hand to help you bulk up?
1. Healthy Fats and Oils
Coconut oil, avocado oil, olive oil, ghee, butter: These oils are great for cooking as well as for adding a big flavor punch to your food. They’re also easy to add into just about anything! They provide heart-healthy healthy fats that can improve your heart health and lower cholesterol levels. These oils are also high in Omega-3 fatty acids which is important because these acids balance the omega-6 fatty acid intake in our diet and reduce inflammation that can lead to cardiovascular disease.
2. Protein Dairy
Milk, cheese, yogurt and cream are all easy to add into just about anything! They’re also a great source of calcium, protein, vitamin D and other important nutrients that support the health of your bones and body.
3. Unrefined Flours and grains:
Wheat flour is often used in baking cakes or cookies but many people avoid it because it can make gluten intolerant problems worse. Other grains like quinoa or buckwheat offer a much better solution for most people with gluten intolerance. These flours provide important nutrients like antioxidants and fiber, but unlike wheat flour, these grains do not have an adverse effect on digestive issues.
4. Non-wheat Flours and grains:
Rice flour is used to make pancakes or waffles, while coconut flour is a perfect ingredient for low carb baked goods like muffins and cupcakes. Both flours are made from whole grain rice or coconuts which means they don’t contain gluten at all and they’re also low in carbohydrates so they won’t cause any spikes in blood sugar levels like their wheat counterparts would.
5. Nuts:
Nuts are a nutrient powerhouse that can offer an abundance of health benefits that are hard to ignore. Rich in vitamins, minerals, healthy fats, and plant-based proteins, these tiny snacks can provide a wealth of essential nutrients for the body. From aiding in weight management to providing important antioxidants and omega-3 fatty acids – nuts can be a nutritious and delicious addition to any diet.
Ready to pack on the pounds and transform your physique? Start your weight gain journey today with FitWithPhani for assisted personal training.
