Gain Weight

Do you need to pile on a few pounds to make through a health check for your sports team? Or do you just want to bulk up and look healthy? Regardless of your reason, gaining weight is easier than losing it. In general, you have to reverse the strategies used by people who are looking to lose weight! At the same time, you have to ensure that the weight you gain is healthy.

Here are some ways to gain weight:

Method #1: Understand Weight Gain

Typically, you need 3500 extra calories to gain a pound of weight. Before beginning on a diet regime, understand how your body processes different types of foods, so you can make the right choices. A good place to start is by knowing your resting metabolic rate (RMR) or the amount of calories that your body needs to maintain your existing weight, with the assumption that you be resting all day along. If you are a more active person, then you need more calories. Once you understand how many calories your body needs, you can increase diet by an additional 3500 calories for every extra pound of weight.

Method #2: Diet

The most important way to gain weight is by increasing your quantity of food. Make sure to have three meals and two snacks every day, and in each of these meals, have generous portions of food. Keep your focus on healthy foods, so you do not consume junk foods in excess as this choice will do more harm than good for you in the long run.

You can also eat foods that are denser such as protein milkshakes, whole milk, wheat breads, oat-bran breads, rye, starchy vegetables like potato, dense fruits like banana and apple, healthy oils like extra virgin olive oil and coconut oil, rich spreads made of cheese and mayonnaise, peanut butter, hummus and meat. All these foods are healthy choices that will help to gain weight in a healthy manner.

Increase your protein intake as well to gain more body mass. Even if you are a vegetarian, opt for healthy protein sources such as garbanzo beans, soya, tofu, cheese, peanuts and whey protein powder.

Method #3: Supplements

Besides food, there are many nutritional supplements that are designed to increase weight. These products, however, are more suited to people who are looking to gain weight after a bought of illness that lead to weight loss in the first place.