What is the best way to gain weight? How do you put on weight if your skinny? Weight gain can be as difficult as losing weight because some diseases or drugs used to prevent you, unfortunately, to weight gain. If your weight is less than normal, then you should look for ways to gain weight healthily. In particular, eating excess fat or junk food is not beneficial to both your health and your body. That’s why, if you want to gain weight, it is very important to do it correctly, because the fat mass you will add to your body will not meet any of your needs for a healthy life. In the rest of the article, we will share with you how you can healthily gain weight. Remember to consult your doctor before trying the methods outlined below.
What To Do To Gain Weight?
- First, calculate your body mass index and assess whether you need to gain weight
- If you need, consult your physician and take the necessary tests.
- Target the increase in muscle mass, not fat.
- Increase your calorie intake in weekly periods until you gain weight.
- Focus on minimum carbohydrate, maximum fat consumption in your diet. Be sure to prefer quality protein sources.
- Be sure to do weight training.
- Be sure to follow the principle of good sleep and low stress with healthy living requirements.
Get More Calories Than Your Body Burns
The essential thing you can do to gain healthy weight is to create an excess of calories. In other words, you need to consume more calories than your body needs. If you intend to gain weight healthily, you should aim to gain 300 to 500 calories more than you burn each day. If you are aiming to gain weight fast, which is not a healthy way, you should try to get 700-1,000 calories more than the number of calories you burn. In short, you need to consume more calories to gain weight. We don’t mean high-calorie drinks, cola, and its derivatives. Both carbohydrate and protein-containing smoothies and protein shakes can be a good option. Mixing bananas, milk, peanuts, honey, and oats in a blender and drinking before breakfast or during the day will give you an extra meal without forcing you.
Consume Plenty Of Protein
Protein is a significant food source for gaining a healthy weight. Muscle is formed by protein, and without protein, many of these extra calories can turn into body fat. Studies show that a high protein diet can help convert most of the excess calories into muscles during overeating. If you are trying to gain weight, you can get 1.5-2 grams of protein per kilogram of body weight. High protein foods include meat, fish, eggs, many dairy products, legumes, and nuts.
Consume Plenty of Carbohydrates and Healthy Fats
Many people try to cut carbohydrates or fat completely while trying to lose weight. If your priority is to practice an immediate weight gain diet, you can eat plenty of high-carb and high-fat foods. It is the healthiest to eat plenty of protein, fat, and carbohydrates at every meal. Make sure you eat at least three meals a day and try to add as many energy-intensive snacks to your diet as possible.
Muscle Building & Sports
Sports will help you increase your muscle mass and gain weight. Another point to note here is muscle mass. For, if you do not exercise and do not target muscle mass increase, the result will be only fat mass increase. You should exercise a minimum level of cardio with weight training.
|The Healthiest Way To Lose Weight|
Change Your Lifestyle
The points you will notice in your lifestyle are quite clear because it is the same as what you need to do for a healthy life. Good sleep quality and less stress are the first steps to a healthy life.
Quit Smoking
Many people complain that when they quit smoking, they gain weight. If it’s the opposite of you, it’s time to quit. People who smoke are more likely to lose weight because they can suppress hunger by smoking, or they are anorexia because they smoke.
