Gaining weight is an important goal for those who are either below the level of healthy weight, have lost weight after illness and hope to regain it or for those who hope to build muscle and body strength. In such cases, gaining weight can contribute significantly to a person’s health and body function.
UP THOSE CALORIES
Be it weight loss or weight gain, regulating calories is the first thing to do. To gain weight, it is necessary to add more calories to the diet. Specifically, it is necessary to eat more calories than what the body needs to burn.
Then again, it is crucial to eat smart and choose nutrient-rich foods, concentrating on the macronutrients: carbohydrates, fats and proteins. Choosing macronutrient-rich foods is the healthiest way to gain weight and build body strength.
It is counter-productive to consume foods that have calories but no nutrients. Empty-calorie foods like chips, sweets and other foods with added sugar do not help build body strength nor does it help you recover lost weight in the right way.
EATING SMART
- Consult with a nutritionist to determine what should be your daily calorie intake for weight gain. Once you have a target to reach, you can organize your meals accordingly and spread out your macronutrient intake throughout the day.
- Do not stuff yourself just for the sake of meeting your daily goals. The body processes the food more effectively when you space your meals out.
- It helps when you space your meals out, especially if you have a small appetite but want to gain weight.
- Drink plenty of water after meals and plan to eat more times in a day (4-5 times) rather than overeat at one point of time in a day.
- Be generous with adding toppings on your foods. Feel like eating just a salad for an evening snack? Drizzle a bit of olive oil on it or add nuts to them. Garnish your breakfast or lunch with butter, coconut, honey or nuts. There are many ways by which you can make your food more appetizing and gain weight healthy.
- Do not drink water before meals since it fills up your stomach faster. You cannot consume more calories if you drink a lot of water before meals.
- Include fruits, vegetables, legumes, nuts, grains, other proteins and healthy fats like milk, cream, butter, olive oil and the like.
SWEAT IT OUT
If your main goal is to build body and muscle strength, it goes without saying that a good, consistent workout regime is just as essential as eating the right weight-gain foods. Consult with your fitness coach, plan your workout regime accordingly and stick to it.
Even if your goal is just to recover your weight or put on a few kilos, it is imperative to include some form of exercise or physical activity, at least mildly.
Keep yourself fit, active and eat smart!
