Weight gain may be necessary for people who are underweight, anorexic or competitive athletes among others. To gain weight, there must be an increase in total caloric intake or a decrease in vigorous physical activity levels. Gaining weight can be done in a healthy manner with a well-balanced diet and appropriate physical activity. As always, be sure to speak with a physician or medical professional prior to initiating a new health regimen.
Healthy Weight-Gaining Tips
Step 1
Eat more calories than you expend. There are 3,500 calories in 1 lb. of weight. To gain at a steady rate of 1 to 2 lbs. a week, you need to take in 3,500 to 7,000 extra calories in one week, or an extra 500 to 1,000 calories per day. This can be accomplished by eating an extra peanut butter and banana sandwich in between meals or consuming a smoothie made with milk, yogurt and frozen fruit.
Step 2
Decrease your physical activity level to burn less calories. For instance, if you normally exercise for an hour a day and burn 500 calories, decrease it to half an hour to burn half the calories. This would add an extra 250 calories to your daily intake which could be supplemented by eating additional calories to meet your set quota.
Step 3
Eat more frequently by aiming for three larger meals a day with two to three snacks in between. Meals should consist of a healthy combination of complex carbohydrates, protein and fats. These essential macro-nutrients contain vitamins and minerals, keep you satiated, alert and energized. Meal options may include lean proteins such as chicken or fish with a whole grain, such as brown rice or quinoa, and a large serving of steamed or roasted vegetables in a little olive oil for healthy fats.
Step 4
Snack on healthy foods between meals and prior to bed to increase daily calorie intake. Select foods that are high in protein, a source of healthy fats and contain complex carbohydrates rather than foods that are high in unhealthy saturated fats and sugar such as ice cream or cakes. Protein is essential for muscle growth, development and repair; healthy fats aid in the absorption of vitamins and are necessary for hormonal and cellular functions; complex carbs, such as whole-grains, are the body's primary source of energy and fuel for the brain. Snack options include a serving of nuts such as almonds, walnuts or pistachios with an apple or pear, cheese strings and whole-grain crackers and yogurt with berries and granola.
Step 5
Add resistance training to a healthy exercise regimen. Decrease excessive or vigorous cardiovascular activities, such as running or biking, to moderate levels as these burn a high amount of calories. Cardio can be done three times a week for 20 to 30 minutes for heart health. Supplement weight-gain efforts with strength training two to three times per week for added muscle growth and weight since muscle weighs more than fat. Be sure to work all the major muscle groups with various exercises for a full-body workout.
References
- "The Eat-Clean Diet, Fast Fat-Loss that Lasts Forever!"; Tosca Reno; 2006
- "The Protein Power Lifeplan"; Michael R. Eades and Mary Dan Eades; 2001
Member Comments