< img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=357472651639085&ev=PageView&noscript=1" />

Categories :

CONTACT US: 613.404.3034 EMAIL: info@altasstrength.com
No products in the cart.

Search

Altas Strength

  /  Fitness   /  How To Increase Your Weight In A Smart Way?

How To Increase Your Weight In A Smart Way?

Are you a bodybuilder or a fitness enthusiast who aims to gain some weight to build some muscle? Or are you just someone who just really wants to add some weight because you have too little? Well, this article might just help you.

Having a weight that is too little can cause a range of health problems, so doctors usually recommend gaining weight in order to reduce the risk of any illness. With that, it is vital that you maintain a healthy weight range because a person who is underweight is likely to experience health issues such as infertility, developmental delays, a weakened immune system, osteoporosis, an increased risk of complication during surgery, malnutrition, and many more.

Many people have difficulties in gaining weight or adding muscle, just like there are also several people who have difficulties in losing weight. And just like how losing weight too fast could potentially pose a health risk in the long run, adding sudden body mass can also not be healthy. You cannot simply just begin stuffing yourself with high-calorie junk in the hopes of gaining weight swiftly. Much like losing weight, gaining pounds takes time and as such, patience is needed in the process. With that, it is important to remember that both must be done safely and in moderation.

While gaining weight can be a struggle, there are certainly ways wherein you can gain weight effectively and healthily. So to help you, here are scientifically and proven ways to help you gain weight the healthy way.

1. Eat More Often

Studies have shown that it is easier to feel full after eating three large meals throughout the day for those who are underweight. With that, experts highly suggest that people who are underweight break apart those three large meals into five to six smaller meals throughout the day in order to be able to eat more often. Because large meals are broken into smaller ones, this also ensures that you do not feel too full too fast.

2. Consume Food Rich In Nutrients

It is important to remember that gaining weight is not just about gaining fat. An overall healthy diet should be the aim when trying to gain weight. Thus, experts suggest that people who want to gain weight should consume more whole-grain bread, cereals, pastas, and rice for additional carbohydrates. It is also important to make sure that your diet includes healthy food such as fruits and vegetables, protein, dairy products, and nuts. With these, it generates a holistic healthy diet you can follow to ensure that you are not just gaining weight but also getting the proper nutrition.
Here are also some foods you should consume to gain more weight weight safely and effectively:

2. Consume Food Rich In Nutrients

It is important to remember that gaining weight is not just about gaining fat. An overall healthy diet should be the aim when trying to gain weight. Thus, experts suggest that people who want to gain weight should consume more whole-grain bread, cereals, pastas, and rice for additional carbohydrates. It is also important to make sure that your diet includes healthy food such as fruits and vegetables, protein, dairy products, and nuts. With these, it generates a holistic healthy diet you can follow to ensure that you are not just gaining weight but also getting the proper nutrition.
Here are also some foods you should consume to gain more weight weight safely and effectively:

  • Milk

    Milk provides a combination of fat, carbohydrates, and proteins. Furthermore, it is also a great source of vitamins and minerals, such as calcium. With that, milk is very effective to people who want to build their muscles because it is high with protein. Studies have shown that people who do resistance or weight training had better growth and development in their muscles after consuming skim milk compared to drinking soy-based products. Furthermore, studies also show that women who do resistance training should also drink milk after a workout because it significantly improves their muscle development. Thus, for anyone who is trying to gain weight, milk can be added to the diet throughout the day.

  • Protein shakes

    Protein can significantly help build better and more muscle easily and effectively. With that, experts strongly suggest that you consume protein shakes on a regular basis. Studies show that shortly after a workout, protein shake should be consumed because it is most effective at helping to build muscle. However, you should take note of other premade protein shakes in the market because they usually come with extra added sugars and other additives that may pose a risk in the long run. Thus, you should definitely read the labels always when buying and consuming protein products.

  • Rice

    In order to gain weight, an increase in caloric intake is a must. One of the most effective ways in order to increase caloric intake is by consuming carbs such as rice. A cup of rice contains approximately 200 calories. In addition to that, it is also a good source of carbohydrates which thus contribute to weight gain. Most, if not all people, find it easy to combine rice into meals that have proteins and vegetables.

  • Red meat

    Studies have shown that consuming red meat aids in building muscle and gaining weight. An example of red meat is steak which contains both leucine and creatine. These nutrients contribute a vital factor in promoting muscle mass. Other than that, red meats also contain both protein and fat, which stimulates weight gain. It must be remembered however that people who want to increase their red meat intake should consume more of the leaner cuts of red meats because it is healthier for the heart compared to the other cuts.

  • Nuts

    Nuts are a tasty snack and can be added to many meals such as salads. Studies have shown that consuming nuts help in gaining weight more effectively and safely. Furthermore, most studies suggest that you consume raw or dry roasted nuts because they offer the best health benefits. In addition to that, nut butters have also been proven to be helpful in those who are trying to gain weight, as long as they are made without added sugar or hydrogenated oils.

In addition to that, it is also best to choose low volume, high-calorie foods. These are foods that are packed with a lot of nutrients and calories into a small area. Most fitness enthusiasts call these foods as “calorie-dense” foods. They are vital because you can eat these foods and get the calories you need without getting too full too fast. Examples of these foods include Nuts, dried fruit, starchy vegetables, healthy oil and fat, and trail mix.

3. Limit Sugar Intake Such As Treats

It is best to remember that increasing sugar consumption is not the healthiest nor the best way to gain some weight. With that, it is important to make sure that you limit eating sugar-rich foods even if you are underweight because they might harm you more than benefit you. Instead, experts highly suggest that you opt for healthier alternatives that not only provide calories but also additional nutrients and minerals as well. These alternatives include granola bars and yogurt which are good for those who are trying to gain some weight.

4. Exercise Regularlys

Other than increasing caloric intake, one of the things you should also do when trying to gain weight is through exercising regularly. Weight training at least three times a week is essential to healthy weight gain. This will help in gaining and maintaining more lean muscle mass. It is scientifically proven that exercise helps you to gain weight faster because muscles weigh considerably more than fat. In addition to that, exercises may also increase your appetite and encourage you to eat more. Most experts suggest that people who want to gain weight should do more strength and resistance weight exercises. This type of exercise is one of the best ways to gain weight as it develops and builds up muscles. It must be noted that in order to continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets. Furthermore, it is also suggested to perform compound movements because it can help you build more muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses. Lastly, people who work out regularly should also make sure that they have the right amount of daily caloric intake because they provide the body with the sufficient energy in order to perform exercise safely and effectively.

Things to avoid when gaining weight

Other than the things stated above which help you gain and build more muscle, there are some things that you should avoid when you are trying to gain weight. The things you should avoid include the following:

  • Insufficient cardiovascular exercise – Running, swimming, and cycling are just some of the most common and best cardiovascular exercises that people perform. Many people stop doing their cardiovascular exercise when trying to gain weight. However, this is wrong because cardiovascular exercises are vital for maintaining a healthy heart, lungs, and brain. It is true that cardiovascular exercises let you lose some weight however if you are really determined on gaining weight, do not stop doing this type of exercise but only try restricting it to around 20 minutes, three times a week.
  • Not consuming vegetables – People think that because vegetables have low calorie content they should not be part of your diet. However, it is important to note that vegetables play a vital role in your overall diet because they are important sources of vitamins and minerals and not eating enough of them may cause malnutrition.
  • Giving up – Safe and healthy weight gain requires patience and determination. Most people give up easily because in most cases, results are not immediate. Thus, it is important not to give up quickly when trying to safely and effectively gain some weight.

References:
1. Fletcher, J. Medical News Today. 2020. How do you gain weight quickly and safely?. Retrieved from: https://www.medicalnewstoday.com/articles/321518. Retrieved on 20 October 2020.
2. Kandola, A. Medical News Today. 2018. Tips for gaining weight safely and things to avoid. Retrieved from: https://www.medicalnewstoday.com/articles/321982. Retrieved on 20 October 2020.
3. Sass, C. Shape. 2011. 5 Ways to Gain Weight In a Healthy Way. Retrieved from: https://www.shape.com/weight-loss/5-ways-gain-weight-healthy-way. Retrieved on 20 October 2020.
4. Zeratsky, K. Mayo Clinic. 2017. What’s a good way to gain weight if you’re underweight?. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429. Retrieved on 20 October 2020.

Leave a Comment

X