Weight gain, like weight loss, is a personal thing. There are several reasons why one would want to gain weight, the most obvious one being the need to attain the healthy Body Mass Index. According to the Centre for Diseases Control and Prevention, a healthy weight is one with a BMI that is above 18.5 but below 25.0. With 30.0 and above seen as obese, 16.0 and below is seen as severe malnutrition.
So here’s how to gain healthy weight:
- Eat Frequently and go for variety
One of the first steps towards healthy weight gain is eating every three hours. “If you go for too long without eating, you metabolically start to slow down, which is unhealthy as well. Eat at least three different foods at every meal and snack. Make sure you balance your diet by eating protein, starch, and a fruit or vegetable, that way you’re getting different nutrients to build muscle with.
- Eat calorie dense foods
Calorie dense foods have a lot of calories in a small amount of space, however, ensure that these foods are also nutrient dense. That is foods high in calories and in nutrients such as nuts, dried fruits, and avocados. Donuts, cakes and fast foods are calorie rich, but nutrient poor. You’ll gain weight, but risk heart disease, diabetes, and other serious illnesses.
- 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.
- Go liquid
Drink enough fluids. Drinking 100 percent fruit juices and smoothies can provide calories along with vitamins and minerals. You can create a smoothie that adds more healthy calories too. Just add a tablespoon of coconut butter to your smoothies and you will soon find that you not only increased the flavor, but your weight will increase as well. Be careful not to drink too close to any of your meals, and of course never drink with a meal. If you want to get the most from your meals, you cannot fill your stomach with fluids just before eating.
Resistance training is how to gain muscle. it builds muscle tissue that helps ensure healthy weight gain. You should do resistance training at least two to three days a week. Be certain to do at least one to two strength training exercises per muscle group. Don’t neglect cardiovascular exercise like jogging, bicycling, or swimming because the heart is a muscle that needs to be worked out, too.
Bonus tip: sleep
Your body has to have time to rebuild muscle and store it in a healthy way versus just turning food into fat.