7 TIPS FOR HEALTHY WEIGHT GAIN
Today, 1.9 billion people in the world are overweight. And yet, although it may be hard to believe, there are also people who want to gain weight for various reasons and who fail to do so. Gaining a few pounds can prove to be a real challenge when you are underweight, and especially when it comes to gaining weight in a healthy way.
HOW TO GAIN WEIGHT INTELLIGENTLY? – 7 TIPS TO FOLLOW
TIP # 1: BE PATIENT!
This is certainly the most important piece of advice: whether you want to lose or gain weight, changes won’t happen overnight.
It is important that you have extra calories every day and not just every now and then. This is the only way to gain weight in a healthy way.
TIP 2: FOCUS ON QUALITY OVER QUANTITY
The quality of your food is much more important than the number of calories it contains! Healthy eating is essential for healthy weight gain. Burgers, pizzas, sugary sodas contain tons of calories yes, but only provide you with saturated fat, salt and sugar. Instead, opt for foods that are naturally rich in nutrients:
- Whole wheat products
- Dried fruits
- Nuts and seeds
Of course, don’t forget to get enough fruits and vegetables to meet your micronutrient needs. However, if your goal is to gain weight, high calorie foods should come first.
TIP # 3: EAT REGULARLY
You don’t have to consume all of your calories in just 3 meals a day. Try to spread them out over five to six regular meals to help your digestion and keep you feeling full. Do not skip any meals and try to always have a small snack on hand in case you get hungry.
HERE ARE SOME EXAMPLES OF HEALTHY SNACKS:
- dried fruits
- nuts and peanut butter
- vegetable sticks with avocado hummus
- homemade granola bars with dried fruit or dark chocolate
- a chocolate smoothie
TIP # 4: INCREASE YOUR PORTION SIZES GRADUALLY
If you suddenly try to swallow gargantuan meals overnight, you’re not going to be successful. Instead, try slowly increasing your portion sizes week after week to give your body time to get used to the extra food.
After just a few weeks, you will be able to eat considerably larger meals. And if you consume more high-calorie foods, your calorie intake will increase and you will gain weight.
TIP N ° 5: “LIGHT” PRODUCTS? NO THANKS !
Forget about all the packaging that says “low fat” and is usually loaded with sweeteners. When shopping at the supermarket, always make sure to buy the “normal” version of these light products. And keep in mind that foods high in quality fat like avocados, nuts, seeds, or certain vegetable oils should always be on your menu for the week. They will keep you full and deliver you valuable nutrients and calories.
TIP # 6: CONTROL YOUR CALORIES
Keep track of everything you eat and drink so you know more about your eating habits and can improve them. Find an app with a food diary and record all your meals. Are you missing a few calories today? Then it’s time to have a little snack. Or did you maybe forget to have breakfast yesterday?
TIP # 7: DO SOME WEIGHT TRAINING
Regular exercise is essential for gaining weight. Intensive weight training sessions with the adidas Training app will not only strengthen your muscles but also stimulate fat burning. Endurance sports like running and cycling are also important for your health. However, you will burn a healthy dose of calories without really gaining muscle mass.
If you want to gain weight, we recommend strength training (3-4 times a week) with additional weights and reducing the number of repetitions. This is the best way to build muscle mass and you can work out at home too. But getting to the gym can be more efficient at first because you’ll have more exercise choices and a workout coach to help you get started on the right foot.
If you choose to go to the gym, core exercises are the most important. The best movements to gain muscle mass are:
- bench press
Before incorporating these exercises into your training plan, ask a fitness coach or physical therapist to show you how to perform them correctly so you don’t injure yourself.
Gaining weight is not as easy as it seems. The most important thing is to give your body enough time to adjust. It’s your turn !
The important thing is to …
… eat nutritious, high-calorie foods
… eat regularly and slowly increase your portion sizes
… reduce endurance exercises
… focus on your muscle mass gain
… Do not give up, even if it seems impossible to you!
Apply all of these tips for the long haul and nothing will stop you from gaining weight!