{"id":1037,"date":"2018-04-13T09:29:58","date_gmt":"2018-04-13T09:29:58","guid":{"rendered":"http:\/\/besthealth.guide\/?p=1037"},"modified":"2021-10-06T03:33:13","modified_gmt":"2021-10-06T03:33:13","slug":"20-simple-tips-for-how-to-gain-weight-in-a-healthy-way","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/20-simple-tips-for-how-to-gain-weight-in-a-healthy-way\/","title":{"rendered":"20 Simple Tips For How to Gain Weight in a Healthy Way"},"content":{"rendered":"

\"\"There are various reasons why people are skinny, underweight, or are naturally thin. Amongst the reasons are eating disorders and genetics. A lot of theories have been developed around the reason why some people are naturally skinny. There isn\u2019t any concrete proof that naturally underweight individuals have eating disorders. Anyone having a Body Mass Index below 18.5 is considered as being underweight.<\/p>\n

It is interesting that studies involving dieting and bodyweight mainly focus on weight loss. It is very rare to find anything on weight gain. This is probably because being skinny is viewed as a good thing and there are fewer people in the underweight category. Research shows that only about 2.5 percent of women and 0.7 percent of men are underweight in the US.<\/p>\n

If you\u2019re thinking of starting a weight gain diet, check out these 20 simple tips for gaining weight, which could prove more insightful and helpful.<\/p>\n

1. Understand Your Body<\/strong><\/h3>\n

There is a myth that gaining weight is a lot easier than actually losing it. This is true only if you\u2019re trying to gain unhealthy fat that will expose you to various diseases. Gaining weight the healthy way is a lot more challenging, that is why it is important to understand your body before committing yourself. There is probably a reason why you don\u2019t gain weight, regardless of how much you eat.<\/p>\n

The immediate reasons can be stress, eating disorders, or problems with your thyroid<\/a> function.
\nIf you know how your body works or responds to certain foods, it will be very easy to stick to a healthy diet for weight gain. Also of importance is to start slowly and move gradually with the changes. Drastic and rapid changes can have a negative impact on the body. But, implementing consistent healthy alterations will eventually give you the good results you want.<\/p>\n

\"\"2. Keep A Food Diary<\/strong><\/h3>\n

Planning is also essential for gaining weight in a healthy way. You can do this by keeping a food diary. This will help you know what type of food you are having for different meals<\/a>, to avoid excessive consumption or under eating certain foods. There is no better way of keeping track of your calories than using a diary.<\/p>\n

It is very common for people to eat without measuring the calorie intake in the food. This is because they just estimate the food portion size. This will definitely give you the wrong results. Foods have different calorie counts and portion sizes are different depending on the type of food and calories they contain. Logically speaking, a diary will help you to keep all the calorie information. When preparing a meal, you can safely refer to your diary on the calorie count. This way you will consume the recommended amount of calories.<\/p>\n

\"\"3. Eat Breakfast<\/strong><\/h3>\n

This is the most important meal of the day. If you have difficulties eating in the morning, try adjusting and start to have breakfast. Breakfast will jumpstart your metabolism<\/a> for the day, making your body aware that it is daytime and it needs to start functioning. It basically fuels and prepares you for the day.<\/p>\n

Research shows that people who eat breakfast become energetic the whole day and they eat frequently. Remember that you will need to eat as frequently as you can in order to gain weight in a healthy way. Consider having a protein-rich breakfast.<\/p>\n

Starving the body causes it to get into a mode whereby it stores all the fat to keep it going. But, if you continuously supply it with food, it burns all the unwanted fat and only keeps the good one for healthy weight gain. Breakfast can prompt you to eat throughout the day.<\/p>\n

\"\"4. Have Snacks<\/strong><\/h3>\n

Snacking has always been linked to weight gain<\/a>, but not in a good way. That is why some people who are on weight loss programs often include less calorific snacks in their diet. What they don\u2019t understand it that weight can be gained and lost depending on the types and sizes of the snacks they eat. Both in weight loss and weight gain, nutritionists recommend the intake of healthy snacks in small portions and frequently in order to keep the energy levels up.<\/p>\n

Nutritionist’s instructions also elaborate that snacking should be in the form of healthy small foods or drinks. However, most people do not follow this definition of snacking, this leads to unhealthy weight gain as excessive portions will just be stored as fat. Even though your aim is to gain weight, consider the following nutritionists\u2019 definition of snacking. Anything different would result in fat accumulation in the thighs or hips without even distribution.<\/p>\n

\"\"5. Increase Water Intake<\/strong><\/h3>\n

Of course, water is not the answer to gaining weight. This is because it does not contain any calories to increase body fat. However, it is as important as taking it for weight loss. Water flushes out toxins<\/a> from the body, leaving it refreshed and ready to absorb nutrients. It is recommended to drink at least 8 to 12 glasses of water on a daily basis. The number of glasses increase or decrease depending on the weather or extreme body exercise, to stay hydrated.<\/p>\n

Unlike in weight loss, do not drink water before meals because it will make you eat less, thereby making you lose instead of gaining weight. Rather, take it after meals. This way it will help the body to digest the food faster. If you have an efficient digestive system and increase your water intake, you will quickly feel the need to eat again.<\/p>\n

\"\"6. Eat Fiber-Rich Foods<\/strong><\/h3>\n

Just like water, fiber is considered as a weight-loss nutrient because of its ability to increase the rate at which digestion takes place. Effective digestion allows the body to quickly absorb necessary nutrients and flush out toxins. If the system has problems with digestion, the unabsorbed nutrients turn into unhealthy fat that is difficult to get rid of. For effective healthy weight gain, you should consume high fiber foods to get your digestive system working. This will increase the absorption rate of the nutrients you need for gaining weight.<\/p>\n

For effective results, fiber should be consumed in moderate portions and drink enough water. This is because foods rich in fiber cause constipation<\/a>. Most people who have included whole-grains, vegetables, and fruits in their diet have complained about this problem. To avoid this, always drink enough water. The problem often goes away when the system gets used to the diet.<\/p>\n

\"\"7. Do Not Skip Protein Foods<\/strong><\/h3>\n

This is one of the ways that most people use to gain a little bit of weight in a healthy way. Proteins<\/a> are very healthy and are the essential nutrient needed for the body. When contemplating gaining weight, this is the best nutrient to incorporate into your diet because of its high-calorie count.<\/p>\n

Remember, in order to gain weight you have to increase the calorie intake. What\u2019s good about protein is that it does not only make you gain weight but also helps to keep your body intact and lean. That is why most bodybuilders consume a lot of protein-rich foods. With proper workouts and a protein-based diet, you can easily have a stunning, fit, and lean body. The most common protein sources include lean meat, poultry products, fish, and dairy products. The amino acids found in these foods will make you get the bodyweight you want.<\/p>\n

\"\"8. Reduce Soft Drinks<\/strong><\/h3>\n

Even though soft drinks can easily make you gain weight faster, they are not good for the body; not a healthy way to lose weight. This is because they have no nutritional value, yet they are so high in calories. Properties found in soft drinks cause medical conditions such as diabetes<\/a> and tooth decay. Also, the artificial sweeteners present in soft drinks stimulate body inflammation. This also applies to diet or \u2018zero sugar\u2019 soda.<\/p>\n

Research shows that diet soda has actually more sugar in it than what its name suggests. But, people think that there is totally no sugar in diet sodas. When mixed with other foods, especially with high protein, soft drinks promote the excessive production of glycan end products. These are not good for the body as they disturb blood sugar levels, making you prone to conditions like diabetes. Instead of consuming soft drinks, try to stick to water.<\/p>\n

\"\"9. Have Food Replacements<\/strong><\/h3>\n

Instead of gulping down on the unhealthy sodas<\/a>, try to stick to filling liquid food supplements. These have the high calories you need for weight gain and are also healthy. Make your skills useful by preparing home-made shakes and smoothies. These can come in handy when you get fed up with eating solid food or are lazy to stand behind the stove for long, trying to make yourself a healthy meal.<\/p>\n

Protein smoothies have a high nutritional value and calorie count necessary for weight gain. In this case, more emphasis can be put on making your own smoothies at home because commercial ones have artificial sweeteners and preservatives. Also, making your own will allow you to play around with different nutritional ingredients found in your home. A few flavor suggestions include chocolate hazelnut, chocolate banana, vanilla berries. The trick is in mixing a flavor with your favorite fruits or vegetables.<\/p>\n

\"\"10. Drink Plenty Of Milk<\/strong><\/h3>\n

Milk can be easily incorporated into any diet in order to gain weight. You can always include it in cereals during breakfast, coffee when having a mid-morning snack, or drinking it in the morning or before bedtime. It has been used by people for many decades to gain weight and build muscles. The number of carbohydrates<\/a>, proteins, and fats contained in milk makes the process of gaining weight in a healthy way a lot easier.<\/p>\n

For skinny or underweight people who want to gain weight or build muscle in a healthy way, milk is the answer. The whey and casein proteins make it excellent for gaining muscles. It works efficiently if the diet is combined with exercising or lifting weights. Compared to other types of proteins, whey and casein promote huge mass gain when used concurrently. For quick results, make sure to drink milk at least 3 times a day.<\/p>\n

\"\"11. Regularly Chew On Nuts<\/strong><\/h3>\n

If you want to gain weight in a healthy and proper way, you should include nuts<\/a> in your diet. These are an excellent choice for weight gain because of their high content of healthy fats. Most people eat nuts as snacks, but if you have any recipes that you can include them in a proper meal, gladly do so.<\/p>\n

The reason why they are consumed as snacks is that they are high in fats and consuming too much fat in large quantities can be dangerous to your body. You may start feeling dizzy or sleepy which can be dangerous when operating machinery.<\/p>\n

Even though they should be eaten in smaller portions, eating them in between meals can accumulate to hundreds of calories. For gaining weight, a high-calorie count is not a problem, it is actually needed for effective results. Nut butter can also be used as a substitute for nuts.<\/p>\n

\"\"12. Have Starchy Food<\/strong><\/h3>\n

Starchy foods have high carbohydrates which are essential for weight gain. The good thing about a variety of starchy foods is that they are affordable. What\u2019s not to like than getting the weight results you want at a lower cost.<\/p>\n

Starchy foods that you can try when considering gaining weight in a healthy way are potatoes, quinoa, beans, corn<\/a>, squash, just to mention a few. Because of their high carb and calories, you can eat these in reasonable portions and still get the calorie count you want for the day.<\/p>\n

The starch found in these foods also keeps the gut healthy. However, you should make sure to keep your diary close when it comes to this type of food. This is because too much of it will result in abnormal weight gain. If incorporating it into your diet, consider having them with protein such as lean meat for your enjoyment.<\/p>\n

\"\"13. Eat Red Meats<\/strong><\/h3>\n

These are the main sources of protein and amongst the best muscle builder foods. Just like any other protein<\/a> foods, red meats accelerate the rate at which people gain weight and muscle mass. In order to have strong muscles whilst gaining weight, consume lots of red meats. According to research, a 6 ounces portion of steak has approximately 3 grams of leucine. This is another type of amino acids that promote muscle growth and strength.<\/p>\n

If you are underweight and consistently eat red meat, you will gain muscles hence a normal body weight. Red meats are considered to have more effect on weight gain than lean meat. They have more calories and fat than lean meat, these are the essential nutrients for gaining weight. Lean and red meats can give you the proteins needed for gaining weight, but red meats have more calories, making it a better option than the former.<\/p>\n

\"\"14. Experiment With Food<\/strong><\/h3>\n

People must always eat healthy to have the body weights that they want. Most of them fail to achieve their weight goals because they think that they cannot stand the type of food associated with it. Health food is always classified as \u2018unappetizing\u2019 or \u2018not exciting\u2019. This is not entirely true, health food is delicious, it just depends on its preparation.<\/p>\n

If you want to achieve your goal without having any difficulties, try to experiment with food. If you don\u2019t know what to try, go out and pick a random meal that has the ingredients in your diet<\/a> plan. Do that maybe once or twice a week. This will expose you to a lot of different healthy foods that you can include in your diet other than the basic ones at home. Also, this will be a chance for you to learn new recipes that you will try by yourself.<\/p>\n

\"\"15. Exercise<\/strong><\/h3>\n

This is one of the ways that health professionals recommend for people to keep their bodies healthy. Even though mainly associated with weight loss, it also helps with weight gain. Exercise keeps the body and minds healthy. When you don\u2019t have any stress<\/a>, the body easily absorbs the essential nutrients needed, thereby, promoting healthy weight gain.<\/p>\n

Exercise should go in hand with healthy eating for efficient results. Exercising alone can be demoralizing sometimes. If this is also the case on your side, you can join the gym for inspiration and motivation.<\/p>\n

Some gyms offer several group workout sessions, these can get you motivated to stay healthy. You can also find out about what other people are doing in order to gain weight. You may be surprised to find that you won\u2019t be the only one on this mission. You might also find a weight-gain friend to workout with for effective results.<\/p>\n

\"\"16. Find A Hobby<\/h3>\n

Finding yourself a hobby or hobbies is one of the simple ways you can use to gain weight in a healthy way. Research conducted at Concordia University illustrates that getting yourself involved in hobbies can boost your health mentally and physically. This refers to any kind of hobbies, whether socializing or sport.<\/p>\n

In the case of gaining weight, you can find a hobby in cooking. If you develop an interest in cooking, you will be exposed to various types of foods that can help you gain weight faster. This time you will not only read it to get the nutritional value, but you will be preparing it thus choosing what\u2019s best for your body. Moreover, hobbies improve flexibility, memory, and allow for better sleep. These are improved by involving yourself in activities like yoga<\/a>. It is easy to gain weight if you have a free body, mind, and spirit.<\/p>\n

\"\"17. Get Enough Rest<\/strong><\/h3>\n

Sleep plays a huge role in matters where body weight is concerned. Lack of it results in weight gain. It is illustrated in recent studies that sleeping for a few hours e.g. 5 hours maximum, and sleeping for a long time e.g. 9 hours minimum, increases the chances of gaining weight. Also, recurrent sleep deprivation heightens the urge for high-calorie foods, thereby promoting weight gain.<\/p>\n

Even though this might be true, it is not a healthy way of gaining weight. In cases like these, there are higher chances for an individual to develop medical conditions. With this being said, quality sleep is also essential in gaining weight in a healthy way as it is important in losing it. If the body gets enough sleep and rests it easily gets rid of body toxins<\/a> that hinder healthy weight gain. Being active during the day allows the body to rest peacefully at night.<\/p>\n

\"\"18. Meditate<\/strong><\/h3>\n

Meditation<\/a> is one of the ways used by people to release bad energy and stress trapped in the body and mind. This practice has been used for centuries for various purposes including body-weight related issues. According to meditation experts, meditation should take about 5 – 30 minutes a day, to be effective. It can be asked what the connection is between this exercise and weight gain. This is because it is always used for weight loss programs.<\/p>\n

A conclusion can be drawn on that anything that works to losing weight also has the capability to promote weight gain. Meditation is a good example of that, you cannot manage to gain any weight if you are always stressed. That is why most people have difficulties losing or gaining weight even though they follow a strict diet and exercise. Meditation cleanses the mind and body, making it easier to lose or gain weight.<\/p>\n

\"\"19. Keep Good Company<\/strong><\/h3>\n

This is the most fundamental aspect to have when venturing into the journey of gaining weight. Gaining weight it is not a simple thing to do and much support is needed in order to effectively reach your goal. Having supportive and encouraging family members and friends will help you to keep going even when it gets hard. Those who don\u2019t have anyone to look up to for support and motivation can make use of the group sessions found in gyms or dance studios.<\/p>\n

Be friendly during group workouts<\/a>, this will enable you to find a friend or a workout partner who will keep you motivated. Keeping a good company is essential because regularly having negative and pessimistic people around you will not only make you quit but also it will affect your mental health. Keeping excellent companionship will also make you feel revitalized and speeds up the process of gaining weight.<\/p>\n

\"\"20. Monitor Yourself<\/strong><\/h3>\n

Before committing yourself to gain any bodyweight, write down all the things you will want to achieve through this process. This includes your diet plan and how you are going to successfully reach your goal. During the process keep on referring back to your notes to ensure that you are still on the right track. This will prevent you from wasting time by doing it all wrong.<\/p>\n

The other way to monitor your progress is by watching your food intake and weighing yourself regularly. To get the correct weight, weigh yourself before taking any water<\/a> and after working out. Knowing that you are increasing your weight as planned will motivate you to keep going. In some cases, gaining weight will take longer than expected. This should not demoralize you, try to figure out where you could be going wrong and start working on that part.<\/p>\n\r\n

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