Healthcare | Tuesday 22 January, 2019 4:43 pm |

How to gain weight safely?

 

People search for ‘weight loss’ more than ‘weight gain’ but that does not negate the fact that both processes are equally hard. Especially if you are an ectomorph, you have a high metabolic rate which can cause great difficulty in gaining weight. 

 

How to gain weight? Is one of the most frequently asked questions.

 

Logic states that gaining weight would mean doing the opposite of all the things that a person would do to lose weight. But gaining weight too quickly can also put a lot of metabolic stress on the body not to mention the stretch marks that can occur with rapid weight gain. 

 

Here’s how you can gain weight safely

 

1. Avoid junk

Going on a junk binge can definitely get the number on the scale to rise but it can ultimately destroy your health. All calories are not the same. Even if your goal is to gain weight, you must follow a diet that focuses on the optimum nutrition for your body. 

 

2. Eat more, Move more

You definitely have to be in a calorie surplus to gain weight but it doesn’t mean that you stop all exercise. Focus on strength training to build muscles so that you feel hungrier as well. You can easily track your calories from several fitness apps to make sure you stay on track. 

 

3. Up your protein intake 

If you want to gain weight safely, a high protein diet like onwhey protein is highly recommended. Aim for 0.7-1 gram of protein per pound of body weight. If you find that it is hard to get all of your protein from your diet, incorporate protein supplements to reach your goals. 

 

4. Carbs and Fat are your best friend

Don’t avoid carbs and fat when you’re trying to gain weight. A high-protein and high-fat diet will work wonders for your weight gain. When eating, eat your vegetables first and then fill up on protein. The reason for that is simple. Protein can make you feel pretty full so if you do the opposite, you will not be able to eat your vegetables. 

 

5. Don’t try Intermittent Fasting

While Intermittent Fasting or IF has a ton of theoretical benefits like weight loss, it isn’t wise to try IF when you’re trying to gain weight. The reason being it is hard to eat a high-calorie diet within an 8-hour window. 

 

6. Don’t drink water before you sit down to eat

Drinking water can curb your appetite and you may end up eating less than you’re supposed to. But do drink enough water to make sure your bodily functions are normal. 

 

7. Eat more frequently

Eat at least 3 times a day and squeeze in additional snacks whenever you can. Snack on protein bars to keep up with your macros.

 

8. Quit smoking

If you are a smoker, consider quitting. Nicotine is an appetite suppressant and can curb your appetite. Smokers weigh less than non-smokers. If you want to gain weight, you have to quit. Switch to nicotine patches instead of quitting cold turkey which might make you irritable. 

 

9. Get enough sleep

We don’t why we sleep but we do know the benefits of good sleep. Getting enough sleep can help with muscle growth which in turn is crucial on your weight gain journey.

 

10. Use bigger plates

The advice given to people who wish to lose weight is often, use smaller plates so that they can portion control. But, the opposite is true if you want to gain weight. Use bigger plates if you want to eat larger servings of food.