Introduction
For many people, gaining weight can be just as difficult as losing it. But while there are many unhealthy ways to put on pounds, it’s important to know how to gain weight in a healthy way. Eating a balanced diet, incorporating strength training into your routine, snacking frequently, drinking special shakes, taking supplements, and getting enough sleep are all key components in helping you reach your goals safely.
Eat More Calories
The key step to gaining weight is to eat more calories than you burn. To do this, you should focus on including calorie-dense foods in your diet. Examples include nuts, nut butters, avocados, olive oil, fatty fish, whole eggs, full-fat dairy products, dark chocolate, and quinoa. Additionally, it’s important to ensure you’re eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains.
Registered dietitian nutritionist, Marisa Moore, explains that “eating nutrient-rich foods like these can help you gain weight in a healthy way. Nutrient-dense foods have fewer calories per bite, yet they provide essential vitamins, minerals, and other important nutrients needed for good health.”
Increase Protein Intake
In addition to eating more calories, it’s important to increase your protein intake. Protein is essential for muscle growth and development, so including sources such as lean meats, poultry, fish, eggs, dairy products, nuts, seeds, and legumes in your diet is key.
“If you’re looking to gain weight by building muscle, protein is especially important,” says Moore. “Aim to consume 0.8–1.5 grams of protein per kilogram of body weight, depending on your activity level.”
Incorporate Strength Training
Strength training is an important part of gaining weight in a healthy way. Lifting weights or using resistance bands helps to build and strengthen your muscles, which can then help you add lean mass. It’s important to start slowly and gradually increase the intensity of your workouts over time.
“Consistent strength training can help you build muscle, strength and endurance,” says Moore. “This type of exercise helps you use the extra calories you’re consuming, rather than storing them as fat. Aim to lift weights two to three times a week, with one day of rest between sessions.”
Snack Frequently
Snacking throughout the day is an important part of gaining weight in a healthy way. Snacks can help you reach your daily caloric goals and provide you with additional nutrients. Some nutritious snack options include trail mix, yogurt, string cheese, granola bars, smoothies, and popcorn.
“Having healthy snacks available can help you meet your calorie needs without having to eat large portions at mealtime,” says Moore. “Just make sure to choose snacks that are high in calories and provide essential nutrients like fiber, protein, and healthy fats.”
Drink Weight Gain Shakes
Weight gainer shakes can also be helpful in reaching your goals. These shakes are typically made from a combination of milk, protein powder, fruit, peanut butter, oats, and other ingredients. They can provide you with an easy way to get extra calories and nutrients in one serving.
Moore suggests “making your own weight gainer shake at home to control the ingredients and nutrition content. Look for recipes that include healthy fats, complex carbohydrates, and protein. Also, keep in mind that these shakes are meant to supplement your regular diet, not replace meals.”
Take Supplements
There are also supplements available specifically designed to help you gain weight. These weight gainers are usually made from a blend of protein, carbohydrates, and fats, and can be taken before, during, or after your workouts. However, it’s important to speak to your doctor before taking any supplements.
“Weight gainer supplements can be beneficial if you’re having trouble meeting your calorie and nutrient needs,” says Moore. “But it’s important to remember that supplements are not a substitute for a healthy diet.”
Get Enough Sleep
Finally, getting enough sleep is essential for healthy weight gain. Your body needs adequate rest to properly recover and rebuild muscle tissue. Aim for seven to nine hours of sleep each night.
Moore notes that “not getting enough sleep can affect your hormones, decrease your energy levels, and impair your ability to build muscle. Lack of sleep can also cause cravings for unhealthy foods, which can lead to weight gain in the form of fat rather than muscle.”
Conclusion
Gaining weight in a healthy way requires more than just eating more calories. Eating a balanced diet, incorporating strength training into your routine, snacking frequently, drinking special shakes, taking supplements, and getting enough sleep are all key components in helping you reach your goals safely. With a little dedication and the right approach, you’ll be able to gain weight in a healthy way.
Remember that everyone’s body is different and what works for someone else might not work for you. If you’re having difficulty gaining weight, talk to your doctor or a registered dietitian nutritionist for personalized advice and guidance.
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