Trying to gain weight isn’t just about being unhappy with your body but is also about ensuring that you’re at a healthy level where your nutrition is not affecting your health and lifestyle. There are many causes of being underweight as eating disorders, infections, and diseases making it essential that you rule out these serious matters by seeing a doctor.
If you’re looking to gain weight fast, here are the best ways to gain weight naturally:
Make sure you’re eating more calories than you burn
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If you’re looking to gain weight, you need to make sure you’re consuming more calories than your body burns. Since the number of calories you should be eating a day differs from one person to the other, you should first use this calorie counter. In order to gain weight fast, you should aim to increase your intake by 700-1000 calories a day. This doesn’t have to mean you eat non-stop, it just means that you should consider including foods with a higher calorie count into your diet.
Eat more frequent meals
Via: Very Well Fit – How to gain weight fast
If you’re underweight, then you probably get full quite quickly. One of the best ways to gain weight is by adding more frequent meals to your day and therefore increase the number of calories.
Use strength training to help you build muscle
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While exercising usually helps you burn more calories, lifting weights in strength training can build more muscle which is one of the fastest ways to gain weight.
Eat foods that will help you gain weight quickly
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Not all foods were made the same. In fact, one of the best weight gain tips is eating nutrient-rich food. Because the body needs protein to build muscles, eating a protein-rich diet will allow excess calories to be transformed to muscles. However, there are many other foods that also work as a weight-gainer for women and are still healthy:
- Milk
- Rice
- Nuts
- Whole-grain bread
- Avocado
- Salmon
- Dark chocolate
- Starch-based foods such as potatoes, corn, oats, pasta, and legumes
Add fats and oil to your diet
Via: Eat this – How to gain weight
Fats and oil can add a lot of calories to your meal. But instead of choosing unhealthy fats such as donuts or pastries, opt for healthy fat options such as greek yogurt, butter, salmon, and avocados. Adding oil as dressing to your food could improve its flavor and also add to your calorie intake to help you gain weight faster.
Avoid drinking before meals
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Drinking water before meals will fill you up faster and reduce the amount of food you can consume. If you’re looking to gain weight at home fast, it is best to use all the weight gain tips you can get.
Use protein shakes and smoothies to gain weight
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Protein shakes contain a lot of calories and will help you build muscles faster. Using protein powder for weight gain has been commonly used and is an easy way to ingest more calories into your day.
Use additives and extras whenever possible
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Add cream to your coffee. Add dressing to your salad. Add sauces to your meals. Add cheese whenever possible. Every extra item you add has a calorie weight and will help you get one step closer to your weight gain.
Further reading:
- 6 Morning Habits that Cause Weight Gain
- 6 Healthy Tips to Maintain Weight During Pregnancy
- Weight loss After 30: Coach Zeina Kassas Tells Us All About It
Sources used in this article:
- How to gain weight fast and safe – Healthline
- Nutrition and healthy eating – Mayo clinic
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