Welcome to Your Guide to Gaining Weight – Tips and Tricks for a Healthier You
When people think about weight and health, it’s usually associated with weight loss. However, there are individuals who, for a variety of reasons, are troubled by their inability to gain weight. Contrary to popular belief, it can be just as complicated to add pounds as it is to lose them. Despite eating more and exercising less, many struggle to gain weight, and it’s not something that’s entirely within their control. With this guide, you’ll have an understanding of how to gain weight positively and healthily.
Understanding the Basics of Weight Gain
Before we delve into strategies for weight gain, it’s essential to understand some of the basics. When we talk about weight gain, we are talking about taking in more calories than you burn off. A person’s daily calorie requirement depends on various factors, including age, height, and activity level. In contrast, a balanced diet is also essential when trying to gain weight. This is because the quality and quantity of food you eat play a significant role in determining your overall health and wellness. Last but not least, sleep is also a crucial factor. It’s not only important for weight gain, but it’s also vital for muscle recovery after workouts.
Eating for Weight Gain
Building a healthy calorie surplus is the key to healthy weight gain. A calorie surplus means you’re taking in more calories than you’re burning off. However, one critical factor to consider is that quality matters. You want to avoid being in a state of calorie surplus with low-quality food options such as junk food and candy, which can lead to negative health outcomes such as inflammation and insulin resistance.
Building a Healthy Diet Plan
Establishing healthy habits can be challenging. Below are some basic healthy diet tips to incorporate in your diet.
- Incorporate healthy fats such as avocados, olive oil, and nuts
- Choose whole-grain bread instead of white bread
- Incorporate plant-based proteins such as beans, lentils, and chickpeas into your diet
- Consume enough protein to support muscle growth
- Incorporate healthy carbs such as quinoa and whole grain pasta to give your body adequate energy
- Consume healthy drinks: plant-based milk, coconut water, and vegetable juices.
Recommended Macronutrient Intake
Protein, Carbs, and Fat are all macronutrients and have varying effects on the body and weight gain.
- Protein – the building blocks of muscle. Recommended daily intake: 1.2g to 1.7g of protein per kg of body weight.
- Carbohydrates – essential for providing energy to the body. Recommended amount per day: at least 45 to 60 grams of carbohydrates.
- Fats – also essential for providing energy. Recommended amount per day: aim for good fats and aim for at least 20% of your total daily calorie intake
Sample Meal Plans for Breakfast, Lunch, Snacks, and Dinner
Here are a few meal plans that will give you an idea of what foods to include in your diet. Of course, these are merely along the line of customisable meal plans.
Breakfast:
- A bowl of oatmeal with almond milk, banana, blueberries, peanut butter, and honey.
- Scrambled eggs, whole-grain bread, and an avocado
Lunch:
- Tuna salad, olive oil mixed veggies, brown rice
- Chicken breast, mixed veggies, roasted potatoes
Midday Snacks:
- Apple slices with peanut butter
- Trail mix with nuts and seeds and dried fruit
Dinner:
- Grilled salmon, mixed veggies, and a baked sweet potato
- Grilled chicken breast, quinoa, and green beans or edamame
Food Substitutes and Healthy Alternatives
Here are some calorie-dense food substitutes to add instead of normal options one can add to your diet to help increase calorie intake:
- Whole Grain Bread instead of white bread
- Sweet potato instead of white potatoes
- Nuts or Nut Butter instead of crackers
- Avocado or olive oil instead of canola or vegetable oil
Exercise for Weight Gain
Of course, when trying to gain weight, exercise is still important for health and wellness. Strength training and aerobic exercises are two practices that can help promote healthy and sustainable weight gain.
Recommended Exercises for Weight Gain
- Compound exercises such as squats and deadlifts
- Bodyweight exercises such as pushups and chin-ups
- >Resistance training with dumbbells, barbells, or cable machines.
Best Practices for Strength Training
When designing your workout plan, consider the following tips:
- Plan exercises that target all parts of the body.
- Start with light weights and gradually increase as you progress through the session.
- Take adequate rest periods between sets and exercises.
Tips on How to Design Workout Plans and Meal Plans
Below are some tips on how to design a workout plan that aligns with your needs and helps you with healthy weight gain:
- Start with realistic goals and objectives
- Plan workout schedules
- Choose workouts that work best for your body type
- Get a fitness trainer or consider working with a nutrition coach.
Lifestyle Changes for Weight Gain
Gaining weight isn’t just about food and exercise; it’s about lifestyle changes also. Below are some lifestyle tips for weight gain:
Recommended Lifestyle Changes for Weight Gain
- Getting enough sleep
- Avoiding excess alcohol and tobacco
- Drinking enough water
Importance of Sleep and Exercise
Your body will not have the energy it needs to build muscle if you’re not getting enough sleep, and you’re not giving your body enough time off for recovery. This means that it’s essential to set consistent sleep schedules, get plenty of rest, and avoid overworking your muscles to prevent injury.
Stress Management Techniques
Stress can negatively impact your overall health, including your ability to gain weight. To manage stress, you could participate in activities such as yoga, meditation, or breathing exercises.
Mental Health and Weight Gain
It’s essential to acknowledge that mental health challenges such as depression and anxiety can affect weight gain. Everyone should have access to the resources and support they need. Here are a few resources that can assist you:
- Your doctor or primary care practitioner can help rule out any underlying medical conditions.
- Counseling or therapy via telehealth, which helps people who may have limited access to mental health professionals in their area.
- Support groups and organizations to help you connect with other people who may be going through the same experience.
Conclusion: Gaining Weight Positively and Healthily
In conclusion, gaining weight is a process that requires patience and a healthy mindset. Focusing on fueling your body with nutrient-rich exercises and lifestyle practices can help you achieve your goals. If you are struggling with your weight gain, consider consulting with your doctor and working with an experienced nutrition coach to develop a personalized plan that’s tailored to your needs.
