by the Julia Danner (nutritionist nutritionist) and Dennis Fidget (Low Weight Nutrition Consultant)
Today, more than 1.9 billion people worldwide are overweight. Many people cannot imagine that there are actually people who want to gain weight but cannot. Putting on a few pounds is a real challenge Some the people Those who are underweight – eEspecially if they want to do it in a healthy way.
How can I gain weight? – 7 best tips
Tip 1: Be patient!
This is probably the most important tip: It doesn’t matter if you want to gain or lose weight, you have to be patient. There is no change Be overnight.
If you want to gain weight in a healthy way, you must consume more calories than you burn each day (calorie surplus).
How it works: Do your math. Daily calorie requirement And add an extra 200-300 calories.
It’s really important that you have a calorie surplus. daily, not just once in a while. This is the only way to gain weight in a healthy way.
Tip 2: Quality over quantity
Being able to eat as much as you want… that’s all well and good. But if you want to gain weight fast, you need to eat a healthy diet. Burgers, fries, And soft drinks are full of calories, but they also contain saturated fat, salt., and sugar. You’re better off focusing on nutrient- and calorie-dense foods. For weight gain:
- Whole grain products
- Dry fruits
- Nuts and seeds
Don’t forget to do Eat enough fruits and vegetables to meet your micronutrient needs. When you focus on weight gain, High calorie Food items should be prioritized.
Tip 3: Eat regular meals.
To increase your weight, yYou don’t need to eat your daily calorie needs in three main meals. Five or six regular meals (spaced throughout the day) are easy on your stomach and make you feel full. Also, you should avoid skipping meals and always keep some snacks in case you get hungry on the go.
Healthy snacks between meals:
- Dry fruits
- Nuts and nut butters
- Sticks to the veggie Avocado hummus
- Homemade granola bars with dried fruit or dark chocolate
- Chocolate Smoothie
Tip 4: Increase portion sizes gradually.
If you try to start eating too much from one day to the next, it won’t work. Instead, gradually increase your portion size each week. This way, your body can gradually get used to eating larger meals.
After a few weeks, you should be able to eat a lot more. If you add High calorie Along with the foods you eat, you will significantly increase your calorie consumption and thus gain weight.
Tip 5: Light products? No Thanks!
Stay away from products labeled “low fat” or “light.”. At the grocery store, be sure to buy the regular-fat version. In addition, naturally high-fat foods such as avocados, nuts, seeds or high-quality vegetable oils should be a regular part of your meal plan. They fill you up and provide you with plenty of nutrients and calories.
Tip 6: Track your calories.
Log what you eat and drink: Food tracking app helps you learn more about your eating habits. Maybe you could squeeze in a few more calories here or there? Or maybe you forgot. eat breakfast yesterday?
Tip 7: Rely on strength training.
Exercise is very important for weight gain. Intense bodyweight training strengthens your muscles and revs up your fat-burning engine.. Endurance sports like running or biking are also important for your health, but they burn a lot of calories without stimulating muscle growth.
If you want to achieve a healthy weight, we recommend focusing on strength training (3-4 times a week) with high weights and low repetitions. This is the most effective way to experience muscle growth. Try using the Adidas Training App. Creator of exercise An all-body strength training workout that fits your intensity level and time schedule. You can do it at home or at the gym.
If you choose to exercise at the gym, core exercises are the most important. The best exercises for muscle growth are:
- Bench press
- The deadlift
- Pull ups
Before incorporating these exercises into your Show a training plan, physical therapist or fitness trainer to make sure you’re doing them correctly, so you don’t get hurt.
eat Adequate protein intake after your workout. Healthy, high-quality protein sources include chicken, eggs, tofu, beans, and nut butters. This will help you gain muscle. Proteins and combinations Carbohydrates This is also a good idea.
Just like being overweight, being underweight can be quite a struggle in everyday life. Getting enough healthy Weight gain can be very difficult. The important thing is to stick with it and give your body the time it needs to change. We wish you much success on your journey!
The important thing is that you:
- Eat high-calorie, nutrient-dense foods.
- Eat regularly and gradually increase your portion sizes.
- Reduce endurance exercise.
- Focus on muscle growth.
- Don’t give up, even when it gets hard!
Nothing will stop you from gaining weight if you apply these tips over a long period of time.
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