How to Gain Weight the Healthy Way?
Generally, there has been more focus on losing weight than gaining. Weight gaining has been ignored to the extent that there’s very little has been covered about it. This article focuses on ways weight can be gained healthily. Gaining weight must be “simple.”
The trick is to eat extra calories than you normally eat and you’re certain to gain weight, right? Unfortunately no! Gaining weight in a healthy manner may be rather challenging. Here are ten phases (Dietary, Supplementary, and Exercise) to aid you to guarantee that you are doing the finest for your body as you follow your weight gain objectives.
Reasons for poor weight gain
One reason that could be making you not gain enough weight is if your current diet is not providing the body with sufficient energy (calories). This could happen due to stress and other emotional challenges that cause alterations in your eating patterns. Another dietary reason could be if you have been skipping breakfast, or not taking it seriously.
Although poor weight gain could be caused by a poor diet, it could also be brought about by a serious illness you might not be aware of. An eating disorder can cause it for instance bulimia or anorexia. If you think it might be having an eating disorder, consider talking to your General Practitioner.
Dietary Tips for Weight Gain
Set attainable goals
Face it! Very few personalities are destined to appear on the cover of a fitness magazine. Our body shape in addition to size is ascertained mainly by genetics and secondly by our way of life. Healthy weight gain is a regular course that needs patience and practical goal-setting (Nachtical, 910).
A properly balanced breakfast is an exceptional means to awaken your appetite and your metabolism. Ensure you take a fruit, some protein, and grains to begin your day. Taste a bagel sandwich with eggs & cheese and some juice or a yoghurt berry parfait with granola. Are you in a morning rush? Grab a bowl of cereal with milk and berries or a fruit smoothie.
Follow basic nutrition recommendations
In contrast to common belief, living on junk food, milkshakes, and pizza is not the greatest move toward weight gain. Though these foods may be included in your meal proposal, be certain to balance them with whole grains, vegetables, fruits, and a range of protein sources, like beans, nuts, meat, and dairy.
Plan to eat 5-6 times/ day, as a minimum
Avoid extreme fullness by eating sensible pieces spread all through the whole day. Plan to have three to four meals every day with quite a few snacks in between. During the final day, your “energy in” should be better than your “energy out” so as to gain weight.
Adjust your diet, especially the proteins
Eating similar foods on a daily basis may be monotonous. Get imaginative and attempt something new. Begin with a range of protein sources: fish, nuts, beef, cheese, yoghurt, chicken, beans, pork, cottage cheese, turkey, eggs, lamb, yoghurt, etc.
Pack snacks to-go for additional calories
Fruit with peanut butter, granola bars, Trail mix, chips, dip, cheese and crackers, veggies and dried fruit, nuts, cookies, sunflower seeds, and smoothies are convenient alternatives that may assist you to stay abreast of your requirements all through the day. Hot chocolate, ice cream, and Cereal with milk may be great snacks to conclude your day.
Choose caloric beverages
In this case, you are focusing on drinks so select Milk, Juices, and fluids with calories.
Supplements for weight gain
- Zinc – Our bodies need zinc for radiant health and growth. Zinc deficiency leads to depression and loss of appetite. Poor appetite leads to poor eating habits hence poor weight gain. Zinc deficiency is counteracted by use of zinc supplements. If you are unable to acquire enough zinc from their diets, these supplements may be necessary. Examples of Zinc supplements include Zinc Chelated, Zinc-220, Prostavan, Oranzinc 220.
- BCAA – Branched Chained Amino Acids are quite common weight gain supplements. They are widely used by bodybuilders and weight trainers to enhance their workout results. Among the twenty amino acids in your body, two are known as BCAAs. These are namely; leucine, valine and isoleucine. They are the main amino acids that fuel synthesis of proteins and assist in regulating protein metabolism. Your body uses BCAAs for recovery of muscles. These acids compel nutrients towards your body’s muscle tissue, enabling enhanced workout recovery. Inside the muscle tissue, BCAAs act as a source of energy during exercise. BCAAs also reduce muscle fatigue pain and boosts metabolic recovery.
- Glutamine - It is known for its capability to slow breakdown of muscle tissue for the weight trainers. Glutamine helps enhance your strength thresholds and elevate your endurance.
- Creatine – Creatine is a substance occurring naturally within our muscle cells, mostly in the region of the skeletal muscle where just about 95% of creatine supply is found. The other 5 percent is stored all through the other body tissues. This natural metabolite is replicated as creatine monohydrate to be used as a dietary supplement. It is utilised for cellular modulation and energy production.
- Iodine- Iodine is necessary for a radiant and vibrant body. Our bodies need iodine but can’t produce it, and therefore it must be from the diet. Our glands need iodine for the making of body hormones, especially hormones T3 and T4 which are crucial for body metabolism regulation. Iodine supplements allow a bigger energy release when consumed.
- Ginger- Ginger is has been traditionally regarded as medicine. It was used in Traditional Chinese medicine to curb nausea. In relation to weight gain, doses of ginger ease the digestion process quite efficiently hence boosting the metabolism process.
Exercise Tips for Weight Gain
• Balance strength training, flexibility, and cardio exercises. Exercise, particularly cardio work-outs, burns calories which you have to restore by eating more. Nevertheless, it may assist to arouse your appetite and ensure that you put up a suitable amount of muscle. Three to five days of physical action every week may assure best results. (Note: Stern malnutrition may need an episode of idleness as the body repairs and heals. A session with a medical source and dietitian may assist to institute a safe strategy in these circumstances.)
• Get regular sleep. The human body requires sufficient rest so as to “keep up.” Typically, most people require ~8 hours of sleep/ night. Nevertheless, certain people work well on 6 hours/night whereas others need 10+ hr/ night to feel completely rested. The bottom line is that you should pay attention to your body and get the sleep you require (Saris, 109).
The huge focus on weight loss does not mean that weight gain should be ignored. This article provides vital information regarding weight gain. The above three approaches; exercise, supplements, and dietary practices are essential when one needs to gain weight in a healthy manner.
- Katan, Martijn B, and David S Ludwig. “Extra Calories Cause Weight Gain-But How Much?”
- JAMA: The Journal of the American Medical Association 303.1 (2010): 65-66. Print.
- Saris, W. H. M. “How Much Physical Activity is Enough to Prevent Unhealthy Weight Gain?
- Outcome of the IASO 1st Stock Conference and Consensus Statement”. Obesity Reviews 2003: 101-114. Print.
- Nachtical, M. C. “Dietary Supplements and Weight Control in a Middle-age Population.”
- Journal of Alternative and Complementary Medicine (New York, N. Y.) 11.5 (2005): 909-15