Mrs Adesida has been underweight since her teenage days. She had tried all possible means to gain some weight, but all efforts had proven futile. Growing up, she got used to the statement that she would acquire weight when she gets married and start giving birth. Now, she's married with two kids, yet her weight is not proportionate with her age. She lamented to her husband who assured her that he loved her the way she was. Unsatisfied with his response, she proceeded to tell her friend, Mrs Ayodele, who seemed to be getting fatter with every breath she took.
'I am honestly tired of this my weight issue. l sure need to gain weight. Please let me in on the secret to your weight gain' They sat in front of her having the conversation.
'Hmm. You know I just started adding weight recently and that is all thanks to the article I read on how to gain weight in a healthy way by healthyish, a health and lifestyle coach. The tips I got from the article have been working for me' Her friend replied.
'Wow! Please share me this article so that I can benefit from it
'Alright, I will'.
For many people, it is easier to lose weight than it is to gain weight. It is always a major concern especially to those who do not want to consume unhealthy and empty calories like junk food because this leads to negative health consequences in the long run. This leaves them wondering how to gain weight in a healthy way without the fear of negative health consequences. Many a times, the question that plaque their minds is usually 'What food makes you gain weight the fastest?'. In this article, we will explore proven ways to gain weight in a healthy way.
1. Increase your calorie intake: You need to consume more calories than your body burns in order to gain weight. This means eating more nutrient-dense foods. Aim for 300-500 calories/day above your maintenance level if you want to gain weight slowly or 700-100 calories/day for fast weight gain.
2. Increase your protein intake: High animal protein foods such as meats, fish, eggs, some diary products , legumes etc help in healthy weight gain as they help to build the muscle mass .
3. Reduce intake of fruits and vegetables: Fruits and Vegetables are very beneficial but their intake needs to be reduced if you want to gain weight. The fibres in them make you feel Fuller faster leaving less room for energy-dense foods.
4. Eat frequently: Beyond the question 'What food makes you gain weight the fastest?', it is essential to consume smaller meals more frequently if you want to gain weight in a healthy way. Schedule times for eating and eat even if you are not that hungry. Snack on nutrient-dense foods such as nuts, seeds and yoghurts in between meals.
5. Avoid drinking water before meal: One of the tricks on how to gain weight in a healthy way is to avoid drinking water before meal as this can fill your stomach and reduce the amount of food you consume.
6. Get enough sleep: Another way to gain weight in a healthy way is to get quality sleep of at least 7 hours a night. This allows your body to rest and recover.
7. Incorporate strength training exercise into your routine: The last tip we will explore on how to gain weight in a healthy way is incorporating strength-training exercise into your routine. Building muscle mass can help with weight gain in a healthy way. It also stimulates your appetite making you consume more food.
Gaining weight in a healthy way takes time and patience. It is therefore, import to listen to your body and make adjustments as needed to ensure you are meeting your goals in a healthy way.
NB: We are bio individuals which is to say not all size fits all. Prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.
