Being skinny sucks. Everyone in the world is talking about losing weight while I’m trying to gain it. The grocery stores are against me. Everything is low fat, low sugar, and filled with processed chemical garbage. You have to remember that heart disease and cholesterol still affect you when you have a skinny body. Healthy weight gain can be achieved, but only with a balanced eating regimen, an appropriate exercise pattern, and a healthy lifestyle.
The biggest myth in today’s time is that gaining weight is easier than losing weight. A misconception going on for a while, gaining weight the healthy way is extremely tough and is a task for those heading towards this journey.
This is because the stomach size of a ‘thin’ person is small and increasing appetite is a challenge. Secondly, even if the thin person has a proper appetite, where they indulge in all sorts of foods possible, yet they are not able to gain weight. Many a times they end up gaining unhealthy fat, which is way more dangerous for them than gaining weight.
It is important to understand that gaining weight the right way and not by hogging on unhealthy foods is a better choice for your body to save yourself from being prone to diseases like diabetes and thyroid, which even the thinnest person in a room can get. This is because by indulging in unhealthy foods, you are also creating a nutrition deficiency, which can lead to lifestyle issues like thyroid and diabetes.
Weight gain tips
- Eat more calories:
This should be your foremost priority. In simple words, your body needs a specific number of calories in a day to perform day to day activities, both for men and women. When your overall calorie consumption and expenditure is at balance, you maintain your current weight. On the other hand, when you eat more calories than you burn in a day for a specific period, you start to gain weight.
An important thing to note here is that it is very easy to consume extra calories while gulping down pizzas and coke. While you will certainly gain weight fast with this, most of it would be from fat. This will do more harm than good in the future, and you should avoid this at all costs. Keep a high percentage of your calories from high-quality whole foods, and include cheat meals here and there to keep yourself motivated.
- Invest on protein rich foods:
A high protein diet is advisable not just to the people who’re looking to build muscle, but for anyone who indulges in any form of physical activity. This is because protein, which is known as the building block of muscles, is known to supply essential amino acids to the muscle tissues that were damaged during the physical activity. These tissues, when fed with enough nutrients and given time to recover, grow stronger than before.
Protein also improves body composition and helps you put on lean muscle. With all these reasons, maintaining a high protein diet and consistently including protein in every meal should be your priority for gaining healthy weight.
- Sleep well:
Sleep relaxes the mind and helps in increasing the weight of a person. And good sleep is one of the best answers on how to become fat in one week. Taking a lunch hour nap is important for everyone as it helps in quick weight gain, gain fat, and good sleep at night.
Research has shown that sleeping is one of the best ways of gaining weight without hitting the gym because when the body rests, nothing much is happening in the body as compared to during these when people are busy running errands and making the best out of their lives.
- Red meat:
Consuming red meat has been shown to help with building muscle and gaining weight. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
- Avoid starving:
Avoid starving yourself and eat more than you previously used to. This is because additional eating helps the body in staying strong and rejuvenated throughout the entire day. For instance, if you are used to taking two meals in a day, double the portions and see quick results when you least expect. An instant addition of food quantities might be difficult for some people for the first few times, but with time, they will get used to it and love who they will become.
- Take healthy beverages:
If you are researching how to become fat in one week, then taking nutritious beverages such as sweetened tea provides the body with adequate nutrients, needed for daily operation. Look keenly when choosing these types of beverages because most of them are not healthy and can cause harm to one’s health. This also helps you get a fuller face.
Therefore, one should take beverages which bare high in calories such as cola, sweetened tea and drinks of different flavors. Homemade juices are most preferred because they contain natural sugars and healthy fats.
- Be creative with food items:
This is one of the most underrated points that I consider while putting on weight. The idea here is to get creative and mix and match foods that add calories to your current meals. Items like spices, sauces, yogurt, olive or avocado oil, and nuts are some of the best examples of foods that you can add in order to increase the calorie content. These are just a few to name.
A great example of getting creative and how I like to increase my calorie intake is by including one to two servings of thick mass gainer shake into my routine. While a normal weight gainer shake only contains milk/water and mass gainer, I like to get creative by using Whey Protein Isolate( cheaper as compared to a mass gainer) mixed with Whole Fat Milk and blend them together with items such as peanut butter, quick oats, a flavored syrup( just for taste) and some fruits such as a banana. This shake is a whole lot cheaper than mass gainers and gives me more healthy calories at the same time.
The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.