Weight gain can be referred to as an increase in total body mass, and it can be caused by several things, such as the buildup of body fat, the development of muscle, water retention, or a mix of these. It is a crucial component of general health and is commonly expressed in kilos or pounds. When calories are consumed more than calories burned by the body, it is called a positive energy balance and is the main cause of weight gain. Over time, the accumulation of extra energy can result in a rise in body weight because it is stored as adipose tissue or body fat. Here are five (5) ways to gain weight.
Increase Calorie Intake; determine how many calories you need each day and strive for an excess. To establish your baseline, use online calculators or speak with a nutritionist, then, add 300–500 calories to your daily consumption, one small step at a time. Also, eat more often, you can establish a regular meal and snack plan and make sure you incorporate high-nutrient snacks such as almonds, Greek yogurt, or a slice of cheese in between meals to enhance your daily calorie consumption.
Eat Nutrient Dense Food; give foods high in vitamins, minerals, and other vital nutrients priority. In addition to offering calories, whole grains, lean proteins, fruits, and vegetables also supply the building blocks that the body needs to function properly. For every kilogram of body weight, try to consume at least 1.6 to 2.2 grams of protein, and add a range of protein sources, including fish, poultry, eggs, dairy, legumes, and plant-based protein sources like tempeh and tofu.
Eat Healthy Fats; make sure your diet contains sources of good fats. Monounsaturated and polyunsaturated fats, which offer a concentrated source of calories and promote general health, are abundant in avocados, nuts, seeds, and olive oil. Pick cheese, full-fat yogurt, and whole milk. These dairy products give calcium and other vital minerals that are crucial for bone health in addition to extra calories.
Exercise; A well-thought-out strength training regimen that focuses on the main muscular groups should be followed. To encourage muscle hypertrophy, gradually up the resistance and effort. If necessary, seek the assistance of a fitness expert to guarantee appropriate form and advancement. In addition, drinking a lot of water before meals can make you feel less hungry, consider consuming high-calorie drinks like milk or smoothies with meals, and stay hydrated in between meals.
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Smoothie; Blend whole milk, Greek yogurt, a choice of fruits, nut butters, and a scoop of protein powder to create calorie-dense smoothies. Try a variety of ingredient combinations until you find ones that work for you. Choose snacks that are high in fats, proteins, and carbs. For instance, whole-grain crackers paired with cheese or apple slices spread with peanut butter. Steer clear of sugar-filled snacks and high-calorie items in excess.
In conclusion, It’s crucial to remember that healthily gaining weight requires a balanced strategy that emphasizes both caloric intake and general well-being. It is also advisable to speak with a healthcare provider or a qualified dietitian if you are thinking about purposefully gaining weight or if you are concerned about your weight they can offer you individualized advice based on your unique needs and health status.