Intentionally changing your weight can be challenging, whether you lose or gain. Your body develops a set point for the weight over time, which can be difficult to change. There are a few common strategies to gain weight healthily click here fittbum.com, whether you’re underweight due to health conditions, have a fast metabolism, or want to build muscle.
For athletes who want to gain weight, it is important to consume plenty of calories, which include protein-rich meats, healthy fats, and whole grains. If you’re fighting cancer or are frail, eat whatever you like. Cake, cookies, and milkshakes don’t matter what you eat; the goal is to consume more calories.
- To consume more calories, you should eat more frequently than the traditional three meals a day. If you get full easily, consider eating five to seven meals instead of the standard three.
- You might even think about eating peanut butter with every meal. You can add extra calories with extras such as nuts, oatmeal, yogurt, salads, and cheese to soups, stews, and scrambled eggs.
- A liquid can provide nutrient-dense calories to those who have difficulty chewing, are fatigued, or don’t want to cook. “The stomach doesn’t sense calories, it senses volume,” Carion says. The high-calorie shakes are nutrient-dense but less filling than an apple.
- It would help if you drank fluids rather than calorie-free beverages with meals. Carion says that if you don’t drink enough liquids, you won’t be able to eat anything else. “You don’t want to be too full and bloated,” she says. You’ll also gain calories, protein, carbs, and fat without thinking about it if you sip high-calorie beverages.
- Getting in shape is as easy as loading up on healthy fats, such as nuts, nut butter, avocados, and fatty fish like salmon if you’re healthy but underweight or an athlete trying to gain muscle mass. Try all of the above plus full-fat dairy products, including cream cheese, sour cream, heavy whipping cream, and full-fat ice cream, if you suffer from chronic illness or have a low appetite due to age.
- You can gain weight, especially with strength training, and maintain your health through regular exercise. An additional benefit of regular exercise is that you may feel more satiated.
What do you do after you gain weight?
You should know your current weight before beginning a program or weight gain. Underweight is a body mass index of below 18.5. It is calculated by multiplying your weight by your height. Carion recommends starting slowly and steadily. “You can start by increasing your calorie intake by 100 calories a day and then up to 500 additional calories a day.” A physician can help you figure out what’s causing your unexplained weight loss or inability to gain weight, even as you increase your calorie consumption.
