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Wondering how to gain weight in a healthy way? Not everyone has to focus on staying slim and keeping off excess pounds – some people would love to gain some weight. Gaining weight is not as simple as eating more and exercising less. You need to focus on the quality of calories, nutritionally dense meals and snacks, and regular exercise. Here are 7 tips to help you out.
The Keys to Safe Weight Gain
Most adults will only gain weight if they consume more calories than they need. That’s why it’s important to be diligent about counting calories and measuring portions. A good way to start is by tracking your calorie intake and output with the help of tools such as a calorie tracker app or a food scale. The goal is to slowly and steadily increase your calorie intake over time.
Nourishing Your Body to Gain Weight
It’s not enough to simply increase your caloric intake. To gain weight in a healthy way, focus on eating nutrient-dense foods that are rich in carbohydrates, proteins, healthy fats, vitamins and minerals. For example, you can add healthy snacks like whole-grain crackers with nut butter, or yogurt with fresh fruit and seeds. You can also add healthy fats to your meals, like avocado or olive oil.
How to Avoid Weight Gain Overload
It’s important to remember that gaining weight in a healthy way takes time. Don’t be tempted to eat too much in one sitting or overindulge in unhealthy snacks. Try to spread your calories out evenly throughout the day so your body has time to adjust. Listen to your body and don’t eat if you’re not hungry or don’t feel like it.
Find the Right Weight-Gain Diet Plan
If you’re having trouble gaining weight, you might want to consider consulting a certified nutritionist or a dietitian. They’ll be able to help you create a personalized diet plan that’s tailored to your individual needs. A weight-gain diet plan should include healthy, high-calorie meals and snacks that are easy to prepare and full of important nutrients.
Exercise for Healthy Weight Gain
Exercising can also help you gain weight in a healthy way. A combination of resistance training and aerobic exercise can help you build muscle and improve your overall health. Aim to get at least 30 minutes of exercise per day, and focus on building strength and endurance. You can also add weight-bearing activities like running, walking, or hiking.
Gaining weight in a healthy way takes time and effort, but it can be done. With the right diet, exercise, and healthy habits, you can increase your calorie intake and build muscle in a safe, sensible way. Remember to focus on nourishing your body, counting calories, and exercising regularly, and you’ll be on your way to a healthier you.
Finally, it’s important to remember that any weight gain plan should be done with moderation and vigilance. Eating too much or too little can be dangerous, so always consult a qualified medical professional before making any drastic changes to your diet or lifestyle.
- The American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th Edition. Lippincott Williams & Wilkins, 2020.
- The American Dietetic Association. Position of the American Dietetic Association: Food and Nutrition Professionals Can Help Prevent and Treat Eating Disorders. JADA, 2001.
- St-Onge, Marie-Pierre. The Benefits of Eating More Slowly: A Systematic Review. JADA, 2011.