Losing weight is a common concern among most people; however, there are few who find gaining weight difficult. Whether you want to build muscle, recover from illness, or simply increase your overall body weight; achieving healthy weight gain should be an option. This guide provides some simple strategies that can help you safely and effectively attain your weight gain goals.
1. Increase Caloric Intake: The real key to gaining body mass lies in consuming more calories than the body can burn. Fatty foods such as avocados, dairy products (cheese), all nuts, seeds and olive oil or coconut oil are high in calories. For breakfasts and snacks these foods will increase calorie intake each day.
2. Choose Nutrient-rich Foods: It is important to increase your caloric intake, but equally important is eating nutrient-rich foods that contain essential vitamins, minerals and other nutrients. As much as possible choose unprocessed whole foods for adequate nutrition such as lean proteins, whole grains, fruits and vegetables.
3. Eat Often: Instead, three big meals should be avoided throughout the day and one can substitute this with numerous snacks and small meals. This way it becomes easier for you to add calories without being too full or bloated. Eat every 2-3 hours, if you want to maintain your energy levels and stimulate muscle growth.
4. Include protein-rich foods: In order for muscles to grow and repair themselves adequately, protein is a crucial component in your diet therefore make sure you eat lots of foods rich in proteins. Reliable sources of proteins include poultry, lean meats, fish eggs, dairy products, legumes and plant-based proteins such as tofu and tempeh.. Include protein at every meal and snack of the day will result into quicker muscle growth after exercise.
5. Build your muscles: Building muscle is a must when you want to increase calories. For instance, you can do compound exercises such as bench presses, rows, squats and deadlifts which involve many muscles at the same time. Consequently, do workouts for strength at least twice or three times a week, with an increasing intensity and volume of workouts over time.
6. Drink water: This is important in general well-being and in gaining weight too. Then take eight to ten glasses of water daily; else you could choose calorie-dense fluids like milk, juice or smoothies.
7. Don’t worry, be happy: Gaining weight takes time so don’t be too hard on yourself and keep at it. And do not surpass your limits in terms of age and make alteration to your diet and physical training if required. Bear in mind that healthy weight gain is a slow process that prioritizes one’s general health.
You will be able to increase your weight naturally, improve the level of fitness through simple strategies and find purpose in life. First of all, listen to your body – give it nutrients and work out to enhance muscle tone. Sooner or later, the effort will pay off, the person concerned gaining much mass than before thus feeling secure about his being in good health.
