While many people have problems of overweight and obesity, there are also many people who are below their appropriate weight.
There are many ways to lose weight quick and easy, however, gaining weight isn’t as popular.
If you are one of those who fall under the “underweight” category or if you are just having trouble gaining weight, this article will discuss how you can gain weight quickly and in a healthy way.
Here are 10 Ways to Gain Weight Quickly and in a Healthy Way!
1. Eat more than what you need.
If you want to gain weight, you need to consume more than what you need. You may use a calorie calculator to determine how much you need daily and add more calories. Nutritionists suggest adding about 700 to 1000 calories per day to gain weight.
2. Snack often.
For someone who is skinny, it may be difficult to consume heavy meals in an instant. It is recommended to eat frequently and often in order to eat as much to gain weight.
3. Don’t drink water before meals.
Don’t drink water before meals if you want to gain weight. Drinking water right just before a meal will fill your stomach which will make you eat less.
4. Use bigger plates when eating your meals
An easy way to eat more is by using a bigger plate when eating your meals. When you use a bigger plate, you would likely consume more food as you put more food in your plate.
5. Eat protein rich foods – lots of them!
Studies have revealed that consuming more protein causes the many calories consumed to turn into muscle. Muscle weighs heavier than fat which contributes to weight gain.
6. Eat energy-dense foods and add sauces, condiments and spices to your food.
Energy-dense foods are foods that contain many calories and nutrients relative to their weight. These foods will help you gain weight quick. Adding sauces, condiments and spices to your food, on the other hand, makes your food tastier which will cause you to eat more.
7. Don’t let more than 4 hours go by without consuming anything.
Our body needs a steady supply of energy we need for our daily needs. When we skip meals, there is an energy dip in our body which can also affect our muscle mass. Make sure you consume more food than what you need and don’t let many hours go by without eating if you want to gain weight.
8. Drink whole milk and consume whole milk dairy products.
Whole milk and dairy products contain protein, carbs and fat. Dairy products contain high quality protein and nutrients which helps one gain weight quicker.
9. Lift weights!
Lifting weights helps build muscle mass which weighs more than fat. Just make sure you consult a physician first if you have any medical issues.
10. Have a snack before going to bed.
When we sleep, our body goes through repair and regeneration and having a healthy snack before sleeping helps ensure that your body has what it needs to repair itself. If you want to gain weight, have a healthy snack before going to bed.
Source: Shape, Authority Nutrition
