I. Introduction
Being underweight is an issue that is often overlooked. While there is plenty of information available on losing weight, gaining weight can be equally challenging for some people. Struggling with being underweight can lead to health concerns such as a weakened immune system, hormonal imbalances, and an increased risk of certain diseases. This article will cover seven ways to gain weight naturally, focusing on what to eat and what exercises to do, to help you achieve your desired weight.
II. Foods for Weight Gain
Eating natural foods is the first step to gaining weight healthily. Natural foods are whole foods that provide essential nutrients such as vitamins, minerals, and fiber. Eating nutrient-dense foods can also help increase your appetite and promote weight gain.
Some natural foods that are great for weight gain include:
- Nuts and seeds
- Whole-grain bread and pasta
- Avocado
- Potatoes and sweet potatoes
- Eggs
These foods are full of healthy fats, protein, and carbohydrates that can help increase your weight. For instance, nuts and seeds are excellent sources of healthy fats, while whole-grain bread and pasta are rich in complex carbohydrates. Avocados and eggs are high in calories and healthy fats, making them perfect for weight gain. Potatoes and sweet potatoes are also excellent sources of carbohydrates that can help increase your weight naturally.
Consuming these foods in your daily diet can provide a boost in weight, but it is essential to ensure that you consume them in the right amounts. You can add nuts and seeds to your daily breakfast, or sweet potatoes to your evening meal. Another way to add these foods to your diet is by using them as snacks throughout the day, such as avocado on toast.
III. Meal Plan for Weight Gain
Along with natural foods, creating a meal plan for weight gain is crucial. Eating regular, balanced meals throughout the day can help increase your appetite, promote weight gain, and fulfill your body’s nutritional needs.
A meal plan for weight gain should consist of three main meals and two or three snacks per day. It should include plenty of whole foods such as fruits, vegetables, whole grains, and lean proteins. These meals should be high in calories and provide your body with the necessary energy to gain weight healthily.
Here is an example of a meal plan for a week:
- Monday
- Breakfast: Scrambled eggs with whole-grain toast and spinach
- Morning Snack: Apple with almond butter
- Lunch: Grilled chicken salad with avocado and mixed vegetables
- Afternoon Snack: Greek yogurt with mixed berries and granola
- Dinner: Salmon with roasted vegetables and brown rice
- Tuesday
- Breakfast: Oatmeal with banana and honey
- Morning Snack: Whole-grain bagel with cream cheese
- Lunch: Tuna salad with mixed greens and whole-grain crackers
- Afternoon Snack: Smoothie with banana, peanut butter, and milk
- Dinner: Grilled steak with roasted potatoes and asparagus
- Wednesday
- Breakfast: Greek yogurt with mixed berries and granola
- Morning Snack: Whole-grain toast with avocado and egg
- Lunch: Whole-grain pasta with meat sauce and mixed vegetables
- Afternoon Snack: Energy bar and mixed nuts
- Dinner: Grilled chicken with quinoa and mixed vegetables
- Thursday
- Breakfast: Smoothie with banana and milk
- Morning Snack: Whole-grain muffin with almond butter
- Lunch: Chicken Caesar salad with whole-grain croutons
- Afternoon Snack: Protein shake with banana and peanut butter
- Dinner: Baked salmon with sweet potato and mixed vegetables
- Friday
- Breakfast: Bagel with cream cheese and smoked salmon
- Morning Snack: Smoothie with mango and chia seeds
- Lunch: Grilled cheese sandwich with tomato soup
- Afternoon Snack: Energy bar and mixed nuts
- Dinner: Grilled chicken with brown rice and mixed vegetables
- Saturday
- Breakfast: French toast with mixed berries and honey
- Morning Snack: Whole-grain crackers with cheese
- Lunch: Turkey sandwich with avocado and mixed greens
- Afternoon Snack: Smoothie with banana and peanut butter
- Dinner: Grilled steak with sweet potato and mixed vegetables
- Sunday
- Breakfast: Pancakes with bananas and chocolate chips
- Morning Snack: Protein shake with berries and almond milk
- Lunch: Grilled chicken with mixed greens and vinaigrette
- Afternoon Snack: Trail mix and Greek yogurt
- Dinner: Baked salmon with quinoa and mixed vegetables
When following a meal plan, it is essential to maintain a regular eating schedule. Eating at the same times each day can help regulate your digestive system and increase your appetite.
IV. Exercises for Muscle Building
Exercising is beneficial in building muscle, which can help increase your weight naturally. Strength training exercises can build muscle in specific areas of your body, such as your arms and legs. They can also help tone your body and improve your overall health.
Some exercises that help in building muscle and promoting weight gain naturally are:
- Squats
- Push-ups
- Lunges
- Bicep curls
- Tricep dips
These exercises are great for building muscle and promoting weight gain when done correctly. It is essential to talk to a trainer for proper form to avoid injury and ensure you’re performing these exercises safely. Start small and gradually increase the intensity over time.
V. Lifestyle Changes
Making some changes to your lifestyle can significantly contribute to weight gain. A balanced lifestyle with healthy habits can create an environment conducive to gaining weight naturally.
Some changes to make in your lifestyle include:
- Getting enough sleep
- Reducing stress
- Avoiding smoking and drinking
Getting enough sleep is essential since lack of sleep can make it difficult to gain weight. Sleeping for 7-8 hours can help regulate hormones that control appetite and increase energy levels, which can help you eat more.
Stress can also contribute to a loss of appetite and difficulty in gaining weight. Taking steps to reduce stress such as yoga, meditation, and spending time with friends and family can have a significant impact on weight gain.
Lastly, smoking and drinking can negatively impact your appetite and cause weight loss. Avoiding smoking and drinking or reducing the frequency can help with weight gain efforts.
VI. Healthy Fats Intake
Healthy fats are excellent sources of energy and can assist in gaining weight. Foods that are rich in healthy fats are also high in nutrients that can contribute to overall health.
Some examples of foods that are rich in healthy fats include:
- Avocado
- Nuts and seeds
- Salmon and other oily fish
- Coconut milk and oil
- Extra virgin olive oil
Incorporating these foods into your diet regularly can provide your body with healthy fats, helping with weight gain. For instance, you can add a handful of nuts and seeds to your smoothies or salads, or cook your food with extra virgin olive oil. Alternatively, try incorporating coconut milk into your meals to add an excellent source of healthy fat.
VII. Protein Intake
Protein is essential for building muscle, which can help you gain weight naturally. Foods that are high in protein can promote muscle growth and development, making them an essential part of any diet geared towards weight gain.
Some high protein foods include:
- Chicken and turkey
- Beans and legumes
- Nuts and seeds
- Lean beef and pork
- Tuna and other fish
Consuming enough protein is necessary to promote muscle growth and development. Aim to consume at least 1 gram of protein per pound of body weight per day, or as recommended by your health care professional. Adding high-protein foods to your meals such as chicken or beans can also promote weight gain healthily.
VIII. Weight-Gain Smoothies and Drinks
Weight-gain smoothies and drinks can be an excellent way to increase your calorie intake and promote weight gain healthily. These drinks are easy to digest and can be an excellent option for people on-the-go.
Here are some recipes of healthy drinks and smoothies that help in weight gain:
- Banana and peanut butter smoothie – Blend 2 bananas, 2 tbsp. of peanut butter, and 1 cup of milk.
- Blueberry and protein smoothie – Blend 1 cup of blueberries, 1 scoop of protein powder, and 1 cup of milk.
- Chocolate and banana smoothie – Blend 1 banana, 1 tbsp. of cocoa powder, and 1 cup of milk.
- Avocado and spinach smoothie – Blend 1 avocado, 1 cup of spinach, and 1 cup of milk.
- Strawberry and oatmeal smoothie – Blend 1 cup of strawberries, ½ cup of oatmeal, and 1 cup of milk.
These smoothies are great for providing essential nutrients and increasing your calorie intake. You can also add superfoods like chia seeds, flaxseeds, or honey to enhance their nutritional content. Drinking these smoothies as part of your regular diet can help you reach your desired weight.
IX. Conclusion
Gaining weight naturally can be a challenging task, but incorporating these seven ways into your lifestyle can make a significant difference. Eating natural foods, creating a weight gain meal plan, exercising, making lifestyle changes, eating healthy fats and proteins, and drinking weight-gain smoothies and drinks are all great ways to achieve healthy weight gain naturally.
It is essential to maintain a balanced lifestyle and create healthy habits in all aspects of your life. Remember, everyone’s body, and weight gain journey is unique, but implementing these seven ways can create an environment conducive to gaining weight naturally.
