Do you have a hard time putting on weight? Are you always the skinniest person in your group of friends? Don’t worry, you’re not alone. Many people find it difficult to gain weight, even if they are eating a lot of food. This blog post will discuss how to gain weight the healthy way. We will go over some tips and tricks that will help you put on muscle mass and improve your overall health!
Why Should You Gain Weight?
If your BMI is on the low side and you’re having trouble putting on weight, there are several reasons why it’s important to gain weight. For one thing, being underweight can lead to an increased risk for certain health problems, such as osteoporosis, weakened immunity, and nutrient deficiencies. Additionally, if your goal is to build muscle mass, you need to have an adequate amount of calories and nutrients in order for your body to do so.
How Can You Gain Weight Healthily?
You can gain weight by eating calorie-dense foods and exercising. First, we will discuss healthy foods to eat to gain weight, and then we will explain why exercise plays a major role in weight gain.
Increasing calories can help you gain weight, but it’s important to make sure the calories you are consuming come from healthy sources. Eating a diet that is rich in lean proteins, complex carbohydrates, and healthy fats is essential. Here are 15 foods to increase your calorie intake.
Nuts are a great source of healthy fats, protein, fiber, and magnesium which all help to add calories. Just an ounce of almonds contains 160 calories, 6 grams of protein, and 3.5 grams of fiber. Moreover, nuts are also a great source of essential fatty acids.
Eggs are a natural weight gainer that contains 6 grams of protein and 70 calories per egg. Eggs are also rich in vitamin B12, choline, and omega-3 fatty acids which all help to increase your metabolism. Moreover, eggs are also a great source of healthy fats and dietary cholesterol which can help to boost your calorie intake.
Whole grains are an excellent source of complex carbohydrates, which provide a steady stream of energy throughout the day. Eating whole grains can help to keep your blood sugar levels stable, and also help to add extra calories.
Examples of whole grains include oats, barley, quinoa, and brown rice. 100 grams of oats contain up to 17 grams of protein, 6 grams of dietary fiber, and about 400 calories. Additionally, oats are a great source of healthy carbohydrates and essential vitamins and minerals.
Legumes like beans, peas, and lentils are also great sources of fiber, protein, and complex carbohydrates. Just one cup of beans contains up to 15 grams of protein and 140 calories. Furthermore, legumes provide a variety of essential vitamins and minerals, such as iron and folate.
Yogurt is a great source of protein, carbohydrates, and healthy fats. A cup of plain yogurt contains up to 23 grams of protein and 100 calories. Additionally, yogurt also provides probiotics which can help to boost your immune system.
Fruits & Vegetables
Fruits and vegetables are excellent sources of natural sugars and vitamins that can help you gain weight in a healthy way. Fruits like apples, bananas, oranges, grapes, and mangos are all good sources of natural sugars that can add extra calories to your diet. On the other hand, eating leafy greens like spinach or kale can provide you with essential vitamins and minerals, as well as dietary fiber.
Protein Shakes & Supplements
Protein shakes and supplements are a great way to get extra calories and protein in your diet. A single scoop of whey protein contains up to 24 grams of protein and 120 calories. Whey protein can also help to increase your muscle mass as it provides essential amino acids which help to repair and build muscle tissue.
Avocados are a great source of healthy fats, which can help to add extra calories to your diet. Just one avocado contains up to 322 calories and 20 grams of fat. Additionally, avocados are loaded with vitamins and minerals that can help you get the most out of your weight gain plan.
Salmon & Fatty Fish
Salmon and other fatty fish like mackerel, herring, tuna, and sardines are excellent sources of protein and healthy omega-3 fatty acids. A 3-ounce serving of salmon contains about 200 calories and 17 grams of protein. Furthermore, eating fatty fish can also help to reduce inflammation in your body.
Cheese is a great source of protein and calcium, which can help to add extra calories to your diet. Just one ounce of cheddar cheese contains about 113 calories and 7 grams of protein. Additionally, cheese also provides other essential nutrients like vitamin A, vitamin B12, and zinc.
Full-Fat Milk & Creams
Full-fat milk and creams are excellent sources of healthy fats, carbohydrates, and protein. One cup of full-fat milk contains up to 149 calories and 8 grams of protein. Moreover, it also provides calcium which helps to strengthen bones and teeth.
Red meat is an excellent source of high-quality proteins that provide all the essential amino acids. It is also a great source of iron and zinc which help to boost your energy levels and immunity. A 3-ounce serving of red meat contains up to 150 calories and 20 grams of protein.
Sweet potatoes are a great source of healthy carbohydrates and dietary fiber. Just one sweet potato contains up to 150 calories, 4 grams of protein, and 3 grams of dietary fiber. Additionally, sweet potatoes provide essential vitamins like vitamin A and potassium.
Nut butter like peanut butter, almond butter, and cashew butter are great sources of healthy fats and proteins. Just two tablespoons of nut butter can contain up to 190 calories and 8 grams of protein. Additionally, nut butter provides essential vitamins like vitamin E and magnesium.
Last but not least, whole milk is another great source of healthy fats, carbohydrates, and proteins. A cup of whole milk contains up to 149 calories and 8 grams of protein. Additionally, it provides essential vitamins like vitamin D and calcium which are important for overall health.
Following these tips can help you gain weight in a healthy way, while still getting all the essential vitamins and minerals that your body needs. Be sure to speak with your doctor or dietician before starting any new dietary plan. They can provide personalized advice on how you can reach your goals in a safe and effective manner.
Exercise can also be a great way to gain weight in a healthy way. Resistance training helps to build muscle, while aerobic exercises like walking or running can help to burn fat. Additionally, it is important to strength train regularly in order to see results. Here are 10 exercises that could add bulk to your muscles, and how to do them:
Squats are great for building the muscles of your legs and glutes. Stand with your feet shoulder-width apart and slowly bend your knees until they are at a 90-degree angle. Then, slowly push yourself back up to the starting position. Do 8-12 reps for 3 sets.
Lunges are great for working your quads and glutes. Stand with one leg forward, and slowly bend the knee of your forward leg until your thigh is parallel to the ground. Then, slowly push yourself back up to the starting position. Do 8-12 reps for 3 sets.
Push-ups are great for building your chest and arms. Place your hands directly under your shoulders and slowly lower yourself down until your chest touches the ground. Then, push yourself back up to the starting position. Do 8-12 reps for 3 sets.
Pull-ups are a great way to build your biceps and back muscles. Grab an overhead bar with an overhand grip slightly wider than shoulder width apart and slowly pull yourself up until your chin is above the bar. Then, lower yourself back down to the starting position. Do 8-12 reps for 3 sets.
Deadlifts are great for building your glutes, hamstrings and back. Stand with feet shoulder-width apart. Then, bend at the waist while keeping your knees slightly bent and grab a barbell in front of you. Slowly lift the barbell off the ground until you are standing upright. Do 8-12 reps for 3 sets.
Shoulder presses are great for working your shoulders and upper body muscles. Start by sitting on an adjustable bench with a barbell resting on your chest. Then, press the barbell up overhead as you stand up straight and slowly lower back to chest height after each rep. Do 8-12 reps for 3 sets.
Bicep curls are great for building your biceps. Start by standing with feet shoulder-width apart, and slowly curl a dumbbell up to your chest while keeping your elbows close to your body. Then, slowly lower back down to the starting position. Do 8-12 reps for 3 sets.
Tricep extensions are great for working the tricep muscles at the back of your arms. Start by sitting on an adjustable bench with a barbell behind your head and gripping it with both hands above your shoulders. Then, extend the barbell up until your arms are straight and slowly lower back down after each rep. Do 8-12 reps for 3 sets.
Lat pulldowns are great for building your back muscles. Start by sitting on a lat pulldown machine with an overhead bar. Then, grab the bar with both hands and slowly pull it down to your chest while keeping your elbows close to your body. Do 8-12 reps for 3 sets.
Abdominal crunches are great for working your core muscles. Lie flat on the ground with knees bent and feet flat on the floor. Place your hands behind your head and slowly curl up until you reach a seated position, then lower back down after each rep. Do 8-12 reps for 3 sets.
By following these tips and exercises regularly, you can gain weight in a healthy way. However, it is important to remember that gaining weight takes time, so be patient and stay consistent with your workouts.
Tips For Working Out Safely
It is important to understand proper form when exercising in order to gain weight and avoid injury. Here are some tips to ensure you are working out safely:
- Warm Up: Before beginning any exercise, it is important to warm up your muscles by doing light jogging or dynamic stretches for 5-10 minutes. This will help to prevent injury and increase blood flow to the muscles you will be working on.
- Listen To Your Body: It is important to listen to your body and not push yourself too hard. If an exercise is too difficult or you start to experience pain, it is best to stop and rest until the pain goes away.
- Cool Down: After your workout, it is important to cool down for 5-10 minutes by doing light jogging or static stretches. This will help to reduce soreness and relax your muscles after a strenuous workout.
- Hydrate: Drinking plenty of water before, during, and after your workouts will help keep you hydrated and prevent dehydration which can lead to fatigue and dizziness.
- Eat Right: Eating nutritious foods that are high in protein, healthy fats, complex carbohydrates, vitamins, minerals, fiber, and other essential nutrients is essential for gaining weight in a healthy way. Eating at regular intervals throughout the day will also help to keep your energy levels up and promote muscle growth.
- Get Enough Sleep: Getting enough sleep is important for gaining weight since it helps with recovery and muscle growth. Aim to get 7-8 hours of sleep per night so that your body can properly rest and repair itself after strenuous exercise.
Gaining weight the healthy way takes time and dedication, but it can be done if you follow these tips and exercises. Working out in a safe and effective way is essential for avoiding injury and achieving your goal of gaining weight in a healthy manner. With some hard work and dedication, you can gain weight and build muscle in a way that is safe and healthy for your body.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also gain weight with the help of our weight gain program. Download our Fitness App on Android and iOS to know more about us.