Just like losing weight, gaining weight is a challenge. If you are looking at bulking up or just gaining some weight to look healthier, you need to do it right. For some, it could also be a serious matter because they are underweight and are facing health-related challenges as a result of it. However, it is not as simple as binging on tons of food as most people would believe. The best ways to gain weight are those that also contribute to your overall health.
Of course, there are options that give you quick results and are extremely healthy at the same time. Read on to know more about the fastest and healthiest ways to gain weight.
The most important thing when it comes to gaining weight fast is managing your calorie consumption each day. It is a very simple formula. If you want to gain weight, your calorie intake must be higher than the calories your body spends each day. For those who are classified as ‘hard gainers’ this means consuming as many as 4000 calories each day. This is one of the best ways to gain weight as it is a proven method.
Eat More Meals Each Day
In order to gain weight, you need to consume more calories. This is harder than you imagine. The best way to achieve your daily required calorie intake is to consume smaller portions of high calorie foods like proteins and proteins. Of course, there are no restrictions on the types of foods that you need to consume in order to meet this calorie intake. However, focusing on cleaner calories allows you to gain more muscle instead of fat. You can also include veggies and fruits for weight gain in your plan as they are nutrient-rich and also help you digest your food better.
Top Up on Calories
Never miss an opportunity to get some calories in. Adding nuts to your salads or yoghurt, cream to your coffee or just sprinkling some cheese into your soup and other food are great ways of loading up on calories without feeling like you have overeaten. Foods like peanut butter and cheese that are high in calories and also rich in nutrients are the best ways to gain weight through your diet.
Liquid Calories Make It Easier
Eating solid foods that are rich in calories is challenging. It even becomes time-consuming as it takes a lot more time for meal preps. The easiest way to include calories in your food to gain weight is to include calorie-rich liquids in your meals. Thick smoothies and shakes with fruits for weight gain like bananas are your go-to. You can even add peanut butter, flaxseed, milk, cream and other ingredients that can increase your calorie intake instantly. There are several supplements that you may consume as well. However, make sure you consult with your doctor or healthcare provider before adding any supplements to your diet.
Fats Are Your Friends
Healthy fats are also among the best ways to gain weight. These fats not only improve your health but also help you load up on calories. They are metabolized better by the body, meaning that you do not have to worry about unwanted fat deposits. In fact, they improve the assimilation of certain foods and even help repair your muscles faster in order to help you gain muscle mass.
Workout, Workout, Workout
People often have the misconception that working out makes you lose weight. However, quite contrary to that, working out is one of the best ways to gain weight. What you need to focus on is the type of workout plan that you choose. With cardiovascular exercises, you tend to burn more fat and therefore lose weight faster. However, when you lift weights regularly and combine it with the right food for faster recovery, you will gain muscle mass much faster.
All the measures to gain weight mentioned above are of little use if your body is not rested well. The number one cause for muscle loss is improper recovery from a strenuous workout or physical activity. Your body is also not able to assimilate the calorie-rich foods that you consume effectively if you do not get enough sleep.
In addition to all the steps mentioned above, don’t forget to stay hydrated. This ensures that your body is able to break down the nutrients from calorie-rich foods better. Additionally, you can perform during your workout when you do not have to worry about getting dehydrated. When it comes to weight gain, there are a lot of factors that determine the speed with which your body shows results. This includes genetics, prevailing illnesses, lifestyle, and other factors. So, when looking for the best ways to gain weight, make sure you have the assistance of a healthcare provider who can find one that works for you and your body type.