A healthy body has a healthy mind and to keep body healthy one should be physically fit. In the current era, a large number of people suffer from health issues and most of the diseases come from stomach and unhealthy diet and lifestyle. For some people to gain weight is next to impossible.
But, by small changes in diet and daily routine one can increase his weight naturally. Following are some tips that can be useful to gain weight without any side effect.
To gain weight effectively, consuming more calories than your body burns is essential. This process, called creating a calorie surplus, allows your body to store the extra energy, leading to weight gain.
Begin by calculating your Total Daily Energy Expenditure (TDEE), which represents the calories your body needs to maintain its current weight. To gain weight quickly and healthily, aim to consume 500–1000 more calories than your TDEE daily.
Adding high-calorie toppings such as cheese, nut butter, or olive oil to your meals is an easy way to increase your intake without increasing portion sizes significantly.
If you are serious about weight gain, then you should closely examine your eating habits and routines. Eating three large meals a day might not be sufficient if your metabolism is high or if you struggle with appetite.
Instead, try to divide your food intake into 5–6 smaller meals spread throughout the day. Eating smaller, frequent meals ensures your body has a steady supply of energy and nutrients to support weight gain. It also prevents discomfort or bloating, which can happen when eating large meals in one sitting.
Focus on nutrient-dense snacks like trail mix, protein bars, or fruit with nut butter between meals to make the most of your eating schedule.
Weight lifting plays a pivotal role in healthy weight gain by building muscle mass. Muscle weighs more than fat and contributes to a lean, toned appearance. Incorporating resistance training exercises like squats, deadlifts, and bench presses into your routine can help target major muscle groups and maximize muscle growth.
Aim to work out 3–4 times a week, gradually increasing the weights you lift to challenge your muscles. Pair your training with adequate protein and calorie intake for optimal results.
Beyond muscle gain, weight lifting enhances bone density, boosts metabolism, and improves your overall body strength and posture.
Protein is the building block of muscle, making it essential for anyone trying to gain weight. If your diet falls short of meeting your protein needs, consider incorporating protein supplements like whey protein shakes or casein into your daily routine.
Aim to consume around 1.5–2 grams of protein per kilogram of your body weight to see noticeable improvements in muscle mass. Combine supplements with high-protein foods like eggs, lean meats, fish, beans, and dairy to maximize your intake.
Drinking a protein shake post-workout can also enhance muscle recovery and growth, accelerating your weight gain efforts.
Staying hydrated is often overlooked but is crucial for overall health and weight gain. Water aids in digestion, helps your body absorb nutrients, and keeps your metabolism running efficiently.
It also prevents dehydration, which can lead to fatigue and reduce your ability to exercise effectively. Aim for at least 8–12 glasses of water daily, but adjust this amount based on your activity level and climate.
Drinking water between meals rather than during can help you avoid feeling too full, allowing you to eat more throughout the day. Additionally, consuming water-rich foods like cucumbers, melons, and soups can support hydration while adding calories to your diet.
Healthy fats are a fantastic way to add calories to your diet without needing to eat large portions. They provide essential fatty acids and help your body absorb fat-soluble vitamins like A, D, E, and K.
Foods like avocados, nuts, seeds, fatty fish, and nut butters are rich in healthy fats and can be easily incorporated into your meals.
For example, add sliced avocado to your sandwiches, sprinkle nuts over salads, or drizzle olive oil over your cooked vegetables. These small adjustments can significantly increase your calorie intake while maintaining a balanced and nutritious diet.
Energy-dense foods are packed with calories and nutrients, making them ideal for weight gain. Dried fruits like raisins, dates, and apricots are excellent snack options, as they provide natural sugars and fiber.
Whole grains such as oats, quinoa, and brown rice are also calorie-rich and can serve as the base for your meals. Don’t forget dairy products like whole milk, cheese, and yogurt, which are high in protein and fat.
Starchy vegetables like potatoes, sweet potatoes, and corn can round out your meals while adding valuable calories and nutrients. Incorporate these foods into your diet in creative ways to keep your meals exciting and satisfying.
Sleep is an often underestimated factor in weight gain and overall health. During sleep, your body repairs tissues, builds muscle, and regulates hormones like growth hormone, which is essential for weight gain.
Lack of sleep can hinder muscle recovery, reduce appetite, and lead to stress, all of which can negatively impact your progress. Create a consistent sleep schedule by going to bed and waking up at the same time every day, and aim for 7–9 hours of quality sleep each night.
Incorporating relaxation techniques like deep breathing or meditation before bed can also improve your sleep quality and support your weight gain journey.
While junk food may seem like a quick way to gain weight, it often leads to the accumulation of unhealthy fat, which can increase the risk of diseases like diabetes, heart issues, and high cholesterol.
Instead, focus on whole, nutrient-rich foods that promote muscle growth and overall health. Replace sugary snacks with fresh fruit, swap fried foods for baked or grilled options, and choose whole-grain bread and pasta over refined versions.
Eating clean while increasing your calorie intake ensures that your weight gain is sustainable and beneficial for your long-term health.
Tracking your weight gain journey can help you identify what works best for your body and keep you motivated. Use a journal or mobile app to record your daily meals, calorie intake, workout routines, and weekly weight changes.
Regularly reviewing this data will help you spot patterns and make adjustments as needed.
For instance, if you notice a plateau, you might need to increase your calorie intake or modify your workout routine. Celebrating small milestones along the way can also boost your confidence and keep you focused on your ultimate goal.
