Do you feel like you are too thin? Are you struggling to gain weight, no matter how much you eat? If so, don’t worry – you are not alone. Millions of people around the world struggle with their weight and many of them find it difficult to put on healthy pounds. The good news is that there are a few simple steps you can take to start gaining a healthy weight. With a little effort, you can soon be on your way to achieving your desired body size.
Eat more calories than you burn
This may seem like an obvious tip, but it is nonetheless an important one. In order to gain weight, you need to consume more calories than your body burns. This means eating more food – and not just any food, but healthy, nutrient-rich foods that will help you put on healthy pounds.
The first step, however, is to do an assessment of how many calories you are currently eating. You can do this by keeping a food diary for a week or two and noting down everything you eat and drink. Once you have an idea of your current intake, you can start to increase it gradually. Try adding an extra snack or meal to your daily routine or increasing the portion sizes of the meals you already eat. For instance, if you normally eat two slices of toast for breakfast, try having three instead.
Another way to increase your calorie intake is to choose foods that are higher in calories and fat. This doesn’t mean eating junk food – rather, opt for healthy, high-calorie foods, such as nuts, seeds, avocados, olive oil and full-fat dairy products. Last but not least, make sure you are regularly eating throughout the day. Skipping meals will only make it harder for you to gain weight.
While eating more is an important part of gaining weight, exercise is also crucial. When you exercise, you burn calories and build muscle. The more muscle you have, the higher your metabolism – which means you’ll be able to eat more without putting on fat.
Of course, you don’t have to go to the gym and lift weights to exercise. There are plenty of other ways to get active, such as going for a run, taking a dance class or simply playing a sport you enjoy. And the best part is that you don’t have to do it for hours at a time – even 30 minutes of exercise a day can make a difference.
Just remember to take your rest days very seriously. Over-exercising can actually lead to weight loss, as your body will start to break down muscle for energy. So make sure you give yourself time to recover after a workout, and don’t exercise more than four or five times a week. During your rest days, ensure that you eat plenty of calories and do some light stretching to keep your muscles in good condition.
Supplement and cleanse as necessary
If you find that you are still struggling to gain weight despite following the tips above, you may want to consider taking supplements. Creatine is a popular choice among people who are looking to build muscle, as it can help to increase strength and size. Protein powders are also useful for those who struggle to get enough protein from their diet.
Cleanses, especially juice cleanses, are also popular among people who want to gain weight. By getting rid of toxins and other unwanted substances from your body, you can make it easier for your system to absorb nutrients. This, in turn, can help you to put on healthy pounds. A protein juice cleanse, for instance, is a great way to increase your protein intake, as well as get rid of any unwanted toxins.
Get enough sleep
Sleep is another important factor in gaining weight. When you are sleep-deprived, your body produces the hormone cortisol, which can lead to weight gain. Cortisol encourages your body to store fat, especially in the abdominal area.
Getting enough sleep is therefore crucial if you want to gain a healthy weight. Most adults need around seven to eight hours of sleep a night. If you find it difficult to get this much, try breaking up your sleep into two or three shorter periods. For instance, you could aim for four hours at night and then take a nap during the day.
In the end, gaining weight is all about finding the right balance for your body. By following the tips above, you can make sure you are doing everything you can to gain a healthy weight. Remember to be patient as it takes time to see results.
AUTHOR NAME : ALISON LURIE