Today, more than 1.9 billion people are overweight worldwide. Many can’t imagine that there are actually people who would like to gain weight but can’t. Putting on a few pounds is a real challenge for some people. Especially if they want to do it in a healthy way.
Would you like to gain weight and build muscle mass? Don’t just stuff your face with fast food, but bulk up through a good mix of nutrient- and calorie-rich foods, regular meals and intense training. Here are the best tips for gaining healthy weight.
Don’t let more than four hours go by without eating.
Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy piggy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. If you’re trying to gain new muscle tissue, meal timing is especially critical. Sometimes my clients tell me they “eat all the time,” but when they actually start keeping a food journal they realize just how erratic their patterns are. Consistency is key.
Eat right before bed.
A lot of our healing, repair, and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won’t leave you feeling stuffed might be a small bowl of pasta salad made with 100 percent whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded veggies, and a lean protein such as beans, chopped chicken breast, or an organic crumbled cheese.
Eat a potato everyday to get fat
Eat a potato everyday without fail. All types of potatoes are filled with starch which will give a boost to your calorie level. Eat one potato preferably before going to bed so that the carbs you have consumed are not lost.
Get Enough Sleep
The next big step is to make sure you get enough sleep. Experts say that sleep is very essential for a person’s health and well-being. Sleep, like nutrition and physical activity, is an essential determinant of your health and well-being. A person needs a minimum of eight hours of sleep every day to stay fit and fine. This will give your body enough rest so that it can function properly. If you do strength training, your body repairs itself and builds better muscles during sleep.
Depression is one of the prime psychological reasons for weight loss. It leads to reduced appetite and causes drastic weight loss (17). One needs to attend a counseling session to reduce mental stress and depression before it begins to affect your health.
Keep Yourself Motivated
Gaining weight is no joke. It is much more difficult than losing weight. However, if you want to reach your goal, you have to stay focused. Do not set unrealistic goals for yourself. You cannot expect to gain weight and flaunt the perfect figure immediately. In case you set your goals way too high, you will easily become overwhelmed and feel like quitting this entire thing soon.
Make sure your weight gain goal doesn’t exceed more than four pounds a month. More than that could be unhealthy and temporary. Always remember one thing – everyone’s body is different and unique in its own way. Once you are successful in achieving a healthy BMI, switch your focus from how you look to how you feel.
It is now clear what you have to do to gain weight. However, you should also get to the root of the problem. What is actually causing you to be underweight?