Just like weight loss is a difficult process for many people, weight gain can be an equally difficult process for others. It can require patience, discipline, special dietary components, and training. If you are struggling to maintain a healthy body weight, use these 7 steps for healthy weight gain to help you get on track.
1. Analyze Where You Are Starting
You first need to know how many calories you are consuming on a regular basis. Take a few days and monitor everything you eat as well as the caloric content. Don’t alter your normal foods, just stop and record how many calories you are consuming. Use an online calorie calculator if necessary.
2. Eat the Right Foods
If you want to gain weight in a healthy manner, you can’t just eat anything in sight. Eat foods that are known to build lean muscle mass such as protein like steak or chicken as well as dairy, fruit, and vegetables. Look for nutrient dense foods, not just foods high in calories.
3. Eat More Often
Aim for at least 6 meals a day. By eating more often you’re increasing your calories and keeping your metabolism going, which will help you to gain lean mass instead of fat.
4. Add in Resistance Training
Want to gain weight? Hit the weight room! Focus on large muscle groups that will give your more results for your work. Work on building strength, which will in turn lead to increased size.
5. Weigh Yourself
Make sure you are weighing in at least once a week. If you aren’t gaining weight, start adding an additional 250 calories per day. Also be wary of gaining weight too quickly. You don’t want to gain more than 2 lbs. per week, or you run the risk of gaining fat instead of gaining lean muscle mass.
6. Drink Water
Believe it or not, drinking water is one way you can gain weight. If your body is dehydrated it is not going to be able to function as it should, and you will experience less energy and stamina. And you will need all the energy you can muster for your grueling gym workouts!
7. Get Adequate Rest
Aim for getting seven to eight hours of sleep a night. This is when your body will repair muscle tissue and rebuild new tissue. Besies, who among us doesn't need more beauty rest?
To gain weight, you must take in more calories than you are burning off, and you must increase your muscle mass. Make wise choices and put in the hard work required and you are guaranteed to see results. Use these 7 steps for healthy weight gain to get started today. What are some other ways to maintain the idea body weight? What works for you?
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