While the obesity rate continues to skyrocket, there are still some people who have the opposite problem. Some people have difficulty gaining weight and keeping it on. While there are naturally thin people who may be perfectly healthy, others may not be, and they might need to work to gain weight and be healthier. However, some people might just want to gain weight for their own happiness.
Whether you are trying to gain weight for insurance pricing, bodybuilding, a sport, or just to like yourself a little more, there are steps you can take to help gain weight in a healthy manner and to gain quickly.
Caloric Intake/Calorie Counting
The first step to take if you want to gain weight is to increase your caloric intake. While most people think about tracking calories while trying to lose weight, you want to monitor the amount of calories you are eating while trying to gain. This is to ensure you are getting more calories than you are burning daily. I’ve found that the easiest way to monitor my caloric intake is by using calorie tracking apps, like myfitnesspal.
Eat More Meals
Of course if you’re trying to eat more calories on a daily basis, you might have to eat more meals. As you would with any meal, make sure these meals are well-balanced and healthy. To make sure this food will help with weight gain, avoid junk food and eat healthy meals with a lot of vegetables, protein, and unsaturated fat.
Avoid Empty Carbs
As mentioned, when you eat, try to avoid junk food. Eat food with substance and nutrition. When you eat, consider what you are feeding your body. When you snack, eat nuts, vegetables, or fruits. Also, be sure to drink enough water, but also drink beverages that will give you more calories and nutrition, like milk or juice.
Eat unsaturated fats
Since you are trying to gain weight, try to eat snacks that are high in unsaturated fats, like nuts or avocados. You can always change it up with snacks like this too. For instance, you can eat nuts plain, or flavor them with different seasonings.
Smoothies are a great way to add some extra nutrition to your diet, and because they are liquid, they don’t seem to fill you up as quickly. When it comes to weight gain, another great thing about smoothies is that they incorporate a lot of the diet tips that have already been suggested. For instance, you can use milk, add peanut butter for those unsaturated fats and protein, or you can choose to add protein powder, and you are choosing a beverage containing more nutrition than just water.
Cardio is great, and it shouldn’t be completely cut out of any workout routine. However, if you’re already naturally thin and find it difficult to keep weight on, too much cardio can thin you out even more. Cardio burns a lot of calories without really building up your muscles. There are much more effective ways for hard gainers to work out.
Instead of cardio, raise your heart rate with some strength training. This will cause your thin frame to bulk up. Instead of jogging every day, do some lunges, squats, lift weights. If you don’t have a gym membership or your own weights, use something around your home. I do have weights, but sometimes it’s just easier to pick up my 25 pound dog and do some lunges on the spot.
Go for Heavier Weights
If you do have weights or a gym membership, try to lift heavier weights. Obviously, add weight gradually and don’t push yourself too hard, but remember that the more you lift, the more weight you’ll gain.
Eat Both Before and After Workouts
When you work out, especially if you do cardio, make sure to eat both before and after your workout. Be sure to eat something rich in protein so you can be sure your diet is conducive to muscle growth.
Also, if you are really serious about gaining weight, you might consider using protein or creatine supplements. Many athletes, body builders, and other fitness enthusiasts use these supplements. Both supplements naturally occur in muscles and assist in building them when taken while also strength training.
Whether you want to gain weight and muscle mass for athletic or for just personal purposes, these steps will help you along the way. Remember that you have to make these steps daily practices and habits for them to work, and it will take a little time. You will not gain weight overnight. Since it is a slow process, consider tracking it with measurements and photos. Go ahead and try some of these suggestions. See how much your body transforms, while you continue to feel better and stronger.