We often hear more about weight lose, but the truth is not everyone is trying to lose weight. I for example want to gain some weight. Although I have a healthy BMI (Body Mass Index), I still want to gain a few kgs.
You may need to gain or regain weight if:
You have had a serious illness or lengthy hospitalization.
You are slim and want to look and feel better.
You are an athlete who wants to build strength and muscle to perform better.
You are older and have unintentionally lost weight.
Gaining or regaining weight can be just as difficult as losing weight. When done in a healthy way, many of the same basic principles apply to both gaining and losing weight.
Here are some tips on gaining muscle, and a little extra fat.
Be realistic about your body type.
Genetics plays a major role in physical build. If you are thin but healthy, take a close look at your parents and siblings. The human body can change to a limited extent through weight training and increased food intake, but you’ll never be able to turn Aki and PawPaw’s body into that of Usain Bolt. No offence please.
People who are trying to regain weight after illness or surgery usually can gain weight more easily than someone who is naturally thin.
What about weight gain supplements?
There are almost as many products advertised for “miraculous” weight gain as there are for weight loss. The smartest advice is the same in either case: If it sounds too good to be true, it probably won’t work. Skip expensive supplements and save your money for delicious nutrient-rich foods.
Focus on Quality First, Quantity Second
The secret to healthy weight gain is to make all your calories as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks, candy, junks is not a successful way to build muscle, strengthen bones or repair tissue after surgery. For smart weight gain, you need the nutrient power of ALL the food groups. If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This helps leave more room for food.
Top your usual foods with some concentrated calories. Spread peanut or almond butter on a whole-grain bread.
Prepare hot oatmeal or other cereal with milk, not water.
Add powdered milk, margarine, honey, dried fruits or nuts after cooking foods like rice, yam, etc
Garnish salads with healthy oils such as olive oil, whole olives, avocados, and nuts.
Make an appointment with a registered dietitian to develop a healthy eating plan that will help you gain weight in a healthy way with the foods you enjoy. Before a registered dietitian does that, he/she would calculate your energy need per day and add an extra. Don’t expect fast results, it takes time and patience. Consult our team, if you need further guidance. Just use the contact form.
What about exercise? Can it help?
Sure it can! Resistance training exercises (weight lifting) may help to increase your muscle size, which can increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss. Excessive aerobic training may cause you to lose weight. Enough food intakes to replace energy spent should be taken.
For the ladies, hold your ear.. Your weight gain should be in the right places o.. You know right? LoL
Everything should be done in a healthy way. Be healthy stay fit!