People who are underweight know that it is as much of a challenge for them and would love to know how to gain weight as it is for obese and overweight individuals to lose weight. Although this may come as a surprise to some, there are people who are hard gainers, or individuals who are naturally thin.
It’s not impossible to add bulk and muscle to your body as long as you follow these ideas of how to gain weight. Just keep in mind that your overall intake of calories should exceed the number of calories that you burn.
How to Gain Weight
Consume more calories - The average daily calorie requirement for a male who performs light activity is 2,200 calories; a female needs about 1,900 calories per day. Actual caloric requirement differs depending on age, activity level, and other factors. If your goal is to gain one pound per week, you need to consume about 500 calories more per day than your actual requirement.
Eat larger portions, but be sure to choose healthy foods.
Choose high-calorie foods - This tip can help you gain weight more quickly. With high-calorie foods, a little goes a long way. Healthy fats and oils are good for the body and provide plenty of calories. Dairy products, eggs, meat, potatoes, whole grain pasta and beans are packed with nutrients and calories.
Include high quality proteins in your diet – Your body needs proteins to build muscles and body tissue. Be sure to include rich sources of quality protein in your diet, such as meat, chicken, fish, eggs, milk and beans. Don’t forget that you also need carbohydrates and fats for energy. The ideal ratios for weight gain are 55% carbohydrates, 30% protein, and 15% fat.
Snack frequently - Consuming a lot of calorie-dense, nutrition-packed snacks is a great way to take in more calories. If you follow this tip to gain weight, you’ll start building muscles and developing a bigger physique more quickly. Avoid snacking on junk food. Instead, consume nuts, bananas, dried fruits, milk shakes and smoothies for a healthy, high-calorie snack.
Drink plenty of liquids, including water - Just because it’s calorie-free does not mean you should stop drinking water while trying to gain weight. Keep in mind that the body needs water to function properly, so be sure to drink 8 to 12 glasses of water every day.
In addition to water, you should also drink beverages that supply nutrients and calories. Fruit juices and milk can help you gain weight.
Lift weights - There’s only one way to develop bigger muscles, and that’s by lifting weights. Dumbbell and free weight exercises that target large muscle groups allow you to build muscle mass more quickly. Proper eating is important for weight gain, but without strength training the weight you gain will turn to fat, not muscle.
Gradually increase the amount of weights you lift each time you workout. Your muscles will grow stronger and get bigger.
Get enough rest - Your body needs rest in order to function properly. It is also while you sleep and rest that the body repairs and builds muscles, allowing you to gain muscle mass.
Keep in mind that these tips of how to gain weight will work only if you are consistent and persevere to reach your goals. Although genetics determines your natural body type, an effective strength training program and proper diet can give you the physique you have always wanted.