Tips for Weight Gain

Obesity is currently one of the world's biggest health problems.

However, being underweight may be just as bad for your health as being obese. According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women

But People today are under weight, they need to gain some weight.

In this post I will share some tips to gain weight naturally and safely.

Eat a lot of Good Things 

 Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.

If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, healthy fats, and plenty of vegetables to help provide nutrients and move all that food through your internal plumbing…which brings me to my next point.

Eat More Meals. 

Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.

Eat Caloric Dense Foods. 

Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.

Eat More Protein.

 Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc

Go Liquid. 

Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.

Track Calories. 

Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight.

Keep track of everything you eat 

Track every one of your meals. Every calorie. The only way to know if you’re eating enough calories, enough protein, and enough carbs is if you track your calories and progress and then make adjustments. Once you start to get a good feel for how many calories you eat each day, try to eat the same meals to keep it easy. If the scale is moving up, keep doing what you’re doing. If the scale isn’t moving. EAT MORE.

Be Consistent. 

If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight

Here are some energy-dense foods that are perfect for gaining weight:

Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.

Dried fruit: Raisins, dates, prunes and others.

High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

Fats and Oils: Extra virgin olive oil and avocado oil.

Grains: Whole grains like oats and brown rice.

Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.