If you’re wondering how to put weight on in a healthy way, you’ve come to the right place. There’s plenty of information out there on how to lose weight and shed pounds, but when it comes to how to gain weight there’s not as much to go on. Do you know what high-calorie foods, high calories snacks, and high-calorie meals to eat to help fill out your frame? Do you know how to gain weight and muscle fast? Do you know how many calories you need to eat to gain weight? All of these questions are important if you’re putting weight on, so it’s worth seeking out the answers to them so you can start as you mean to go on. Of course, you’ll need to be at a caloric surplus with your food intake if you are to reach your weight-gaining goals, but what else can you do to speed up the process and make it as easy to stick to as possible? If you’re curious to discover some of the top tips and tricks for putting on weight quickly and how to put on a healthy weight, then you’ll find plenty to get your teeth stuck into in this guide!
Create a Meal Plan
Gaining weight is about the calories you consume versus the calories you burn. If you can consume a lot more calories than the amount you burn off through activity, then you’ll be at a caloric surplus, which will lead to weight gain. Conversely, if you are eating fewer calories than the amount you burn, you will be operating at a caloric deficit. Sounds simple, right? And so it should. The game of gaining or losing weight is easy to play, in theory, but in reality, it can be very challenging. Why? Well, one of the biggest reasons people struggle to gain weight is because they don’t know how to plan out their meals for the week, they don’t care about cooking, or they aren’t hungry enough to eat the number of calories necessary to gain weight reliably. Yet what a lot of people don’t realise is that this is absolutely normal, since we aren’t taught in schools how to eat to gain or lose weight. But even though this may be the case, there is one way to stick to a weight-gaining plan with minimal effort: working alongside a nutritionist or dietician. With Superprof, you can find certified nutritionists and dieticians in your area and online, who can help you come up with a healthy meal plan to get you on track with your health goals. While you can do it alone, it’s hard to come up with a variety of healthy meals, especially if you have a partner to cater for or kids. As a result, we recommend that you hire a helping hand, and talk to someone who knows exactly what your body needs to grow in a healthy way.
Prioritise High-calorie Foods
Whether you work with a nutritionist or not, one thing you’ll want to do when thinking about your weight-gaining meals is included high-calorie foods, which are foods ideal for weight gain. If you spend your days munching on lettuce leaves like a cow grazing on grass, then you’re not likely to see the weight-gaining results you’re looking for. You need to eat high-calorie foods and find out what the high-calorie vegetables are since these will get you closer to the caloric surplus you need to be at to put on weight. What are some examples of high-calorie foods? Well, if a food is rich in protein, then it’s likely going to be calorie-dense. So that means everything from red meats and chicken to eggs and greek yoghurt will serve you well. As for snacks, you should try to eat your fair share of nuts, avocados, and cheese.
Start Weight Training
Once you’ve got a meal plan in place, you should think about healthy activities you can do to promote movement and strength development. The best thing you can do to gain weight in a healthy way is to build muscle as you are also putting on fat. Think about it as carving a marble statue of a Greek God or Goddess rather than blowing up like a balloon-like the poor kid who ended up like a blueberry in Charlie and the Chocolate Factory. If you don’t know where to start, we highly recommend that you work with a personal trainer, as they’ll put you on a program which you can follow from day one of your diet.
While more movement is always a good thing, if you currently do a lot of cardiovascular exercises, you might want to cut down on it if your goal is to gain weight. For example, if you run on a regular basis or do a lot of HIIT training, this could negatively impact your ability to put on a few extra pounds. As such, it’s something you might want to consider if you’re finding it hard to put on weight and you partake in a lot of cardio exercises.
Eat More Often
In terms of concrete strategies for gaining weight, increasing the frequency of your meals can be a good idea. Why would eating more regularly help you put on weight? Well, because some people find it difficult to consume large quantities of food in a single sitting. As such, spreading out the same amount of food across several smaller meals can make it easier to stick to a weight-gaining meal plan without feeling too full. This is an especially useful strategy for those who are underweight and used to eating small meals.
Take Protein Powder
Of all the weight gain snacks, if you’re looking to bulk up, and build muscle, then you’ll want to consider taking protein powder to supplement your food intake. Protein powder, usually made with whey or casein from dairy-based products, is instrumental in many bodybuilders’ diets. This is because protein is necessary for the recovery of muscles after they are broken down during exercise. It’s also exceptionally difficult to get all the protein you need to put on muscle from food alone, so it’s helpful to have on hand.
Don’t Skip Meals
This should go without saying, but if you’re skipping meals, you aren’t going to hit your weight-gaining goals any time soon. While it might be customary for you to skip breakfast regularly or go without lunch, if you’re serious about filling out your figure then you can’t afford to skip meals. If you do, then it’s a good idea to have a protein shake or something similar when you get a chance so that you can still end the day with a caloric surplus.
‘Meal prep’ may just be the two most important words for anyone looking to stick to a new diet. With all the busyness that comes with having a job, a family, and hobbies, finding time to cook large meals regularly can be tricky. If you’re really tired one day coming home from work late, then you might just want to go to bed without eating or only eating whatever you find in the fridge. This is fine from time to time but if it becomes a pattern, then you’ll be sabotaging your efforts to gain weight. If you meal prep, either the night before or over the weekend, then you should have no trouble eating all the right meals.
It may seem like an odd thing to consume to gain weight, but many swear by milk as a sort of weight-gaining superfood. Due to the fact that it’s highly nutritious, milk could very well be the secret to healthy weight gain. Cow’s milk is best, as it is abundant in calcium, and several vitamins, so you can drink it both to put on weight and fortify your bones and overall health. The best way to drink it though is to add it to protein powder, since that way you have a protein shake that can do a world of good for muscle growth and weight gain.
Drink Water after Meals
The final tip on this weight gaining guide is to try and drink water after your meals, and not before. This may seem like an odd request, but hear us out. When you drink a lot of water before you eat, you can make yourself feel full before a morsel of food has entered your mouth. Can you see what the problem is? By leaving your glass of water until after your meals, you can preserve your appetite and eat more as a result.
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