Saturday, March 22, 2014

How to gain weight

 Being a little underweight is not necessarily a problem. If you're a woman who needs to gain weight, odds are, you're used to people enviously telling you something along the lines of, “I wish I had your problem.” For many underweight women, though, gaining weight is just as difficult as losing weight proves for most others. If you need to gain weight fast, here are a few pieces of advice on how you can do so in the healthiest manner possible.

Consume an additional 500 calories per day. An extra 500 calories per day is enough to help you gain weight, but should not leave you feeling sluggish, bloated or sick. Just by gaining an extra 500 calories a day (which is pretty easy if you follow the instructions below) you can aim to gain between 1lb and 1.5 lbs per week. However, it is important to be aware that these extra 500 calories should be gained in a healthy way, by eating more calorie-rich foods that are still packed with vitamins in nutrients. Gaining weight by eating more junk food is not a good idea, as it will leave you feeling unwell and sapped of energy, and could lead to further health problems down the line. You should always consult with your doctor or nutritionist before embarking on a weight gain

Eat more protein. Protein-rich foods are your best friend when you're trying to gain weight healthily. They help to build lean muscles, rather than adding much fat. Eating protein is particularly important if you plan on doing strength gaining exercises. Good sources of protein include lean meat, fish and poultry, in addition to eggs, whole grains, dairy products and legumes. You should aim to eat about 5oz of protein per day, from a combination of these sources. You can also increase your protein intake by drinking protein shakes, or adding a protein supplement to juices and smoothies.

Eat and drink frequently.
 If you want to gain weight quickly, you should eat a total of six times a day. Eat breakfast, lunch, and dinner, and enjoy a snack after each meal. As a general rule, do not let more than four waking hours pass without eating. Your three main meals should be fairly substantial. Do not decrease your portion size during these meals. Three or more of your meals and snacks should contain a protein, starch, vegetable, and fat. As long as you do not decrease the amount you eat during your main meals, adding snacks in between meals is a good way to pack more calories into your day.

Eat quick. When you eat slow, you give your body the chance to digest your food as you eat, which results in feeling fuller faster. If you eat quickly, you can eat more food before your body has the chance to feel full, making it easier to consume more.

Research high-calorie and nutrient-dense foods. Within every food group, there are certain foods that are nutritionally healthy yet high in calories. Opt for these options rather than low-calorie foods from the same food group. In the grains group, eat heavy breads like whole wheat and pumpernickel and dense cereals with granola. Bran muffins, bagels, and wheat germ are also good choices. In the fruit group, consider eating more bananas, pineapples, raisins, dried fruit, and avocados. In general, starchy fruits are preferable to water-rich fruits.For vegetables, try peas, corn, potatoes, and winter squash. As with fruit, starchy vegetables are better than water-rich vegetables. Within the dairy group, consider cheese, ice cream, frozen yogurt, and whole milk. For proteins, consider eating nut butters, nuts, seeds, and hummus.

Cook with oil and butter. Cooking foods in oil and butter will increase a dish's total number of calories. Note that some fats are healthier than others, and you should still gravitate toward fats that are better for you rather than those that contain almost no nutritional benefit, like lard. Good fats to cook with include: Olive oil, which contains 119 calories per 1 Tbsp (15 ml). Canola oil, which contains 120 calories per 1 Tbsp (15 ml). Butter, which contains 102 calories per 1 Tbsp (15 ml).

Eat more snacks. Try to incorporate more snacks into your daily routine, as these can be a great way of adding calories without having to eat too much. Grab a handful of nuts while you're watching TV, eat a banana on your way to work, or spread some hummus on wholegrain crackers while you're waiting for dinner.

Gain muscle mass. It's a good idea to continue to exercise while you attempt to gain weight the healthy way. However, it's probably best to lay off the cardio (which burns those hard-earned calories) and focus on strength training instead (which builds muscle mass and helps you to gain weight).

Quit smoking. Smoking is a bad idea for those who are trying to gain weight as it suppresses the appetite. Although it won't be easy, quitting is the healthiest option - not only will it increase your appetite but it will improve your overall appearance, not to mention the health of your lungs. If quitting seems too extreme, at least avoid smoking for an hour or two before meals.

Stay committed. Gaining weight is not an easy process - in fact, gaining weight can be much harder than losing it. However, it is important that you stay committed and keep your eyes on the prize. Set small, manageable goals for yourself - like aiming to gain 4 pounds in a month. This will give you something more tangible to work towards. If you set your goals too high, it's easy to become overwhelmed and feel like giving up.

Stay healthy. The most important thing through the entire weight gain process is to stay healthy - eating a balanced diet and continuing to exercise throughout. Bingeing on junk food many seem like the easier option, but your overall health will suffer and you will not be able to maintain the weight in the long run. Remember than you're not just trying to gain weight - you're trying to overhaul your entire attitude towards food.

1 comment: