>Hello Sohib EditorOnline, are you one of those people who struggle to gain weight no matter how much they eat? Don’t worry, because in this article we’re going to discuss 20 effective ways to help you increase your body weight. Gaining weight is not only about eating junk food, but also about maintaining a healthy lifestyle. So let’s dive in!
1. Hit the Weights
The first and most important thing you need to do is start lifting weights. Weightlifting is the best way to gain muscle mass and increase your overall body weight. When you lift weights, your muscles undergo stress which leads to micro-tears. These micro-tears will then be repaired, and as a result, your muscle size and strength will increase.
To maximize your muscle growth, focus on compound exercises like bench press, squats, deadlifts, and pullups which involve multiple muscle groups. Lift weights at least three times a week and aim for moderate to heavy weights with low reps.
However, make sure you don’t overdo it as overtraining can lead to muscle fatigue and injury.
Also, don’t forget to take rest days in between your weightlifting sessions to give your muscles time to recover.
Incorporating weightlifting into your routine will be a great start to gain weight, as well as improving your overall health.
What if I’m a Beginner?
If you’re new to weightlifting and don’t know where to start, it’s best to hire a personal trainer to guide you through the process. A trainer can teach you proper form and technique, as well as creating a workout plan tailored to your needs and goals.
However, if you can’t afford a personal trainer, there are plenty of online resources that can help you learn the basics of weightlifting, such as YouTube videos and fitness websites.
Remember, consistency is key. Stick to your workout routine and you will see results in no time.
2. Increase Your Calorie Intake
The second most important thing you need to do is increase your calorie intake. To gain weight, you need to consume more calories than you burn. This means you need to eat more than your daily calorie requirement.
However, you can’t just eat anything you want. You need to focus on nutrient-dense foods that will help you gain weight in a healthy way.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Avocado | 234 | 2.9g | 12.5g | 21.4g |
| Peanut Butter | 190 | 8g | 6g | 16g |
| Whole Milk | 149 | 8g | 12g | 8g |
| Chicken Breast | 165 | 31g | 0g | 3.6g |
| Brown Rice | 216 | 4.5g | 45g | 1.8g |
| Quinoa | 222 | 8g | 39g | 3.5g |
| Banana | 105 | 1.3g | 27g | 0.4g |
| Nuts | 170 | 6g | 5g | 15g |
How Much Should I Eat?
This depends on your personal needs, but generally, you should aim to consume 300-500 calories above your daily maintenance level. To calculate your maintenance level, you can use an online calculator.
It’s also important to eat frequently throughout the day instead of just three large meals. Aim for 5-6 small meals per day, and try to have a snack before bed to promote muscle growth during sleep.
3. Eat More Protein
Protein is the building block of muscle, so it’s important to consume enough protein to promote muscle growth.
Good sources of protein include chicken breast, fish, lean beef, eggs, and plant-based proteins like tofu and lentils.
It’s recommended to consume at least 1 gram of protein per pound of body weight. So, if you weigh 150 pounds, you should aim for 150 grams of protein per day.
What if I’m Vegetarian or Vegan?
If you follow a vegetarian or vegan diet, you can still get enough protein from plant-based sources like quinoa, lentils, beans, and nuts.
You can also incorporate protein powders into your diet, such as pea protein or soy protein.
4. Don’t Skip Breakfast
Breakfast is the most important meal of the day, especially for people who want to gain weight. Skipping breakfast can lead to reduced energy levels, which can make it harder to gain weight.
Make sure to eat a high-calorie breakfast that includes lots of protein and complex carbs, such as eggs, oats, and whole-grain bread.
What if I Don’t Have Time for Breakfast?
If you’re short on time in the morning, you can prepare your breakfast the night before, such as overnight oats or egg muffins. You can also have a protein shake or smoothie on the go.
Remember, breakfast is essential for weight gain, so make sure you don’t skip it.
5. Incorporate Healthy Fats
Healthy fats are essential for weight gain as they are high in calories and help in muscle growth.
Good sources of healthy fats include avocados, olive oil, nuts, seeds, and fatty fish like salmon.
Try to incorporate these healthy fats into your meals to increase your calorie intake and promote muscle growth.
What About Unhealthy Fats?
Avoid consuming trans fats and saturated fats as they can lead to unhealthy weight gain and increase your risk of heart disease.
Trans fats are usually found in processed foods like fast food and fried foods, while saturated fats are found in high-fat animal products like cheese and fatty meats.
Stick to healthy fats and avoid unhealthy fats to promote healthy weight gain.
6. Drink Enough Water
Drinking enough water is essential for overall health, including weight gain. Water helps in digestion, aids in nutrient absorption, and promotes muscle growth.
Try to drink at least 8-10 glasses of water per day, and more if you’re exercising or in hot weather.
Can I Drink Other Beverages?
Avoid sugary drinks like soda, as they can lead to unhealthy weight gain and other health problems.
If you’re looking for a high-calorie beverage, you can try drinking milk, smoothies, or protein shakes.
7. Get Enough Sleep
Sleep is essential for muscle recovery and growth. When you sleep, your body repairs the micro-tears in your muscles caused by weightlifting, leading to muscle growth and strength.
Make sure to get at least 7-8 hours of sleep per night to promote healthy weight gain and muscle growth.
What if I Have Trouble Sleeping?
If you have trouble sleeping, try to establish a sleeping routine by going to bed and getting up at the same time every day. Avoid caffeine and alcohol before bedtime, and create a relaxing sleep environment by keeping your room cool and dark.
If you still have trouble sleeping, talk to your doctor or a sleep specialist to identify and treat the underlying issue.
8. Reduce Stress
Stress can lead to weight loss and make it harder to gain weight. When you’re stressed, your body produces cortisol, which can break down muscle tissue and reduce your appetite.
Try to reduce stress in your life by practicing relaxation techniques like meditation, yoga, or deep breathing exercises. You can also try light aerobic exercise like walking or cycling to reduce stress levels.
What if I Have Chronic Stress?
If you have chronic stress or emotional issues, it’s important to seek professional help from a therapist or counselor.
Learning coping mechanisms and strategies for managing stress can help you maintain a healthy weight and improve your overall quality of life.
9. Eat Before Bed
Eating before bed can promote muscle growth during sleep. When you sleep, your body goes into a state of fasting which can lead to muscle breakdown. Eating before bed can prevent this from happening.
Try to have a high-protein snack before bed, such as cottage cheese, Greek yogurt, or a protein shake.
What if I’m Not Hungry?
If you’re not hungry before bed, try to have a small snack like a piece of fruit or a handful of nuts. Don’t force yourself to eat if you’re not hungry, but try to incorporate a bedtime snack into your routine if possible.
10. Be Consistent
Consistency is key to gaining weight. Stick to your weightlifting routine, eat healthy, and get enough rest and sleep.
Don’t expect to see results overnight, but with consistent effort, you will start to see changes in your weight and physique in a few weeks.
What if I Don’t See Any Progress?
Remember that gaining weight takes time and patience. If you don’t see any progress after a few weeks, don’t give up. Re-evaluate your diet and exercise routine, and make adjustments as necessary.
You can also consult a personal trainer, nutritionist, or doctor to help you identify any underlying issues that may be hindering your progress.
Conclusion
Now you have 20 effective ways to help you gain weight in a healthy way. Remember, gaining weight is not about eating junk food and being inactive, but rather about maintaining a healthy lifestyle that includes weightlifting, healthy eating, and rest.
Start incorporating these tips into your routine today, and you will be on your way to a healthier and bigger you.
References
1. Harvard Health Publishing. (2019). How to gain weight the healthy way. Retrieved from https://www.health.harvard.edu/staying-healthy/how-to-gain-weight-the-healthy-way
2. Academy of Nutrition and Dietetics. (2019). Vegetarian nutrition for teenagers. Retrieved from https://www.eatright.org/food/v…