Gaining weight may appear easier than losing weight, but in reality, it can be more challenging, according to MayoClinic.com. Achieving your target weight will involve a delicately balanced combination of diet and exercise. Gaining weight using improper methods will increase your risk of developing health problems. As such, consult a medical professional or health expert to determine a regimen that best suits you.
Consume Cereals
When it comes to gaining weight healthily, you can't go wrong with cereals, Drugs.com notes. Cereals such as granola, rice puffs or corn flakes are particularly healthy choices because they are rich sources of fiber as well as various vitamins and minerals. You don't even have to limit your cereal intake to breakfast. Snacking on about 8 oz. of cereal with the same amount of full cream milk can be a delicious way to eating your way to a your target weight.
Eat Bread and Whole Grains
Bread and whole grains can prove useful in gaining weight without the risk of developing health problems. These are rich sources of fiber, but also of carbohydrates. Your body needs between 6 and 10g of carbohydrates per 1kg of body weight daily. As such, you will need to adjust your bread and grain intake to suit your target weight, the American Dietetic Association explains.
Eat More Often
Instead of eating three meals per day, consider breaking your meals into five or six smaller meals throughout the day, KidsHealth advises. You will need to increase your daily caloric intake by 500 to 1,000 calories for every 1 lb. of weight you want to gain. As such, it will be easier to regulate this if you eat more frequently but in smaller portions.
Exercise Regularly
In addition to regulating your diet, exercise regularly to develop muscle mass and definition, as well as build your stamina. A combination of strength training and endurance training can help you attain this objective, MayoClinic.com and Drugs.com note.
Feast on Meat and Beans
You will need to increase your protein intake if you want to gain weight, Drugs.com explains. This is because protein boosts your immune system while also providing material for building muscle mass. You would benefit from eating lean meat such as beef, chicken and lamb. If you are vegetarian, get your protein from beans and soy.
Include Fruits and Vegetables
Eating large amounts of fruits and vegetables is a healthy way of gaining weight, KidsHealth notes. You can benefit from the vitamins, minerals and fiber in fruits and vegetables. Bnanas, mangoes and oranges are suitable. Avoid starchy vegetables, and instead focus on loading up on vegetables such as broccoli and carrots.
Regulate Your Drinks
Gaining weight healthily means you will have to regulate your beverage intake, MayoClinic.com reports. Avoid soda and other beverages rich in sugar but low in nutritional value. Instead, drink fresh fruit juices, yogurt, milk and water.
Restrict Junk Food
Limit your intake of junk food such as chips and candy, KidsHealth notes. These foods provide little nutrition, and may contain unhealthy amounts of salt or sugar.
Sleep Regularly
Getting ample and regular sleep is another healthy way to gain weight, KidsHealth explains. Sleep gives your body time to regenerate itself, as well as properly regulate the nutrients from the food and drinks you have consumed.
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