Number 10.
Gradually Increase Calorie Intake How does a person gain weight?
By taking in more calories than they burn.
It varies from person to person, but the average calorie intake to maintain a healthy weight
can range anywhere from 1,600 to 2,600 calories.
Anything over that, and you'll start to gain.
While it would be easy to just shovel in food, that will eventually deteriorate your body,
so you need to gradually increase what you're eating.
Once you're at a healthy weight or one you're comfortable with, level out your calorie intake
to remain steady.
Number 9.
Dine More Frequently We're told that three meals a day is the norm,
but piggybacking off of increasing your calorie intake, you may need to spread your meals
out throughout the day.
Sometimes your body just can't handle eating more in one meal, and you shouldn't be eating
to a point where you're getting sick or feeling massively tired.
Spread your meals out over the course of the day, maybe eating six or seven times for effective
increased calories.
Not every time you eat needs to be a big feast, though.
Snacking frequently can add up quickly.
Number 8.
Add High-Fat Foods to Your Diet Note, that doesn't mean eat junk.
There are plenty of high-fat foods that are still healthy and can benefit your body.
A very popular one these is avocados.
Unlike most fruits, avocados have a higher fat content, comprised of about 77% fat, actually.
Cheese, dark chocolate, certain fish, nuts, and full-fat yogurt are great foods to integrate
into your diet to increase fat content the healthiest way possible.
Number 7.
Avoid Water Before Meals It makes sense.
Drinking water before a meal means there's going to be less room for your food, right?
Studies have shown that drinking 500 mL of water about 30 minutes before a meal causes
a decrease in food intake.
If you're trying to gain weight, you want the opposite effect.
Don't cut down on water completely, though, but definitely consider avoiding drinking
it before you sit down for a meal.
Another thing to try, but not overdo, is to eat when you are hungry and not drink something
instead.
As we mentioned in a prior video, drinking water when feeling hungry can suppress hunger
pains, as your body reacts the same way when dehydrated.
Number 6.
Drink More Milk Unlike water, milk does contain calories that
will work toward your goal of gaining weight.
Rather than try to gain solely by drinking milk, however, you'll want to consider mixing
in a nonfat dry milk powder.
This will boost a cup of milk from about 122 calories to 230, which could result in an
extra pound gained over the course of 15 days or so, depending on your current weight, metabolism
and activity level.
Number 5.
Work on Building Muscle Mass Yeah, it sounds weird.
It sounds like we're telling you to exercise to gain weight, but lifting weights is a much
different workout than, say, running on a treadmill.
Building your muscle mass is a great way of gaining weight without packing on extra fat.
You've likely heard that muscle weighs more than fat, which is a bit misleading.
It's not that muscle weighs more, it's that muscle takes up less space than fat, so you
can have more of it without looking... well.. fluffy.
Start a simple regimen of strength exercises, purchase weights for home use or join a gym.
Don't cut out cardio entirely, though, as it will help keep you fit and energized enough
to tackle your core-strength exercises.
Number 4.
Eat a High-Carb Diet When people try to lose weight, they often
turn to cutting down on carbohydrates.
According to the McKinley Health Center, anywhere from 45 to 65% of your daily calories are
from carbs.
Increase your carb and calorie intake by turning to healthy, high-carb options including dried
fruits, quinoa, potatoes, and beans.
More carbs will also energize you to be able to do more strength exercises, as well.
Number 3.
Eat Plenty of Protein We know protein is good for us, so how is
a diet rich with it going to help with gaining weight?
Without overeating, a good amount of protein can actually promote the formation of muscle
mass, which, in turn, will add to your overall weight.
A diet with a lack of protein will result in the formation of fat.
While this, too, will make you gain weight, it's not the healthy kind of weight you want
to be packing on.
Number 2.
Treat Yourself, Cut out Suppressants You can enjoy the indulgences of life without
overdoing it and still benefit from a little weight gain.
Be mindful of what you're eating so you don't overdo fat and sugar, meaning don't just chow
down on sweets.
Your snacks should still be healthy, like yogurt and granola, as they'll provide the
fat and protein you need to gain while still delivering on some of the essential nutrients
your body will need.
Finally, cut out any natural or unnatural food suppressants, such as smoking tobacco
or digesting green tea or saffron extracts, grapefruit oil, spicy foods like cayenne pepper
or ginger, and, finally, high-fiber foods like beans, flaxseeds or chia seeds.
Number 1.
Turn to "Gainer" Supplements There isn't any miracle drug that can help
you lose weight on its own, but gaining is a bit of a different story.
"Gainer" supplements, such as whey protein, are designed to help promote the formation
of muscle, leading to healthy weight gain.
Supplements will affect people in different ways, unfortunately, so it can be a crap shoot
finding one that works for you.
Some that you may want to try out include Marine Muscle Mass Gainer, Optimum Nutrition
Pro Gainer, Universal Nutrition Real Gains, and Crazy Bulk Bulking Stack.
Many of these natural supplements will stimulate your appetite, helping you intake more food
and, therefore, more calories.
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