Today, more than 1.9 billion people in the world are obese. Many cannot even imagine that there are other people who want to gain weight! This can also be a real challenge for many who are under the normal healthy weight, especially if they want to do it in a healthy way. tips to realize weight in a very healthy manner.
THE BEST 7 TIPS TO GAIN WEIGHT
TIP # 1: BE PATIENT!
This may be the most important piece of advice: it doesn’t matter if you want to gain or lose weight, you have to be patient. Changes don’t happen overnight. It is very important that you track this calorie surplus every day. Only then will you be able to gain weight in a healthy way.
TIP # 2: QUALITY BEFORE QUANTITY
Yes, you can eat as much as you want … But all of good quality! A healthy diet is still very important if you want to gain weight fast. Burgers, fried foods, or sodas are full of calories, but they also contain lots of saturated fat, salt, and sugar. You better focus on foods that are high in nutrients and calories. These are some foods to gain weight:
- Integral products
- Dried fruit
- Nuts and seeds
Obviously, you should also eat enough fruit and vegetables to meet your micronutrient requirements. As long as you want to gain weight, high calorie foods take priority.
TIP # 3: MAKE REGULAR MEALS
You don’t have to meet your daily calorie requirement in just three meals. Five or six regular meals (spread out throughout the day) will hit your stomach better and keep you full. You should also avoid skipping meals and you should always have a snack with you, in case you get hungry between meals.
HEALTHY SNACKS TO TAKE BETWEEN HOURS:
- Dried fruit
- Nuts and nut butter
- Vegetable sticks and avocado hummus
- Homemade cereal bars with dried fruit or dark chocolate
- Chocolate protein shake
TIP # 4: INCREASE PORTIONS REGULARLY
If you start out trying to ingest huge amounts overnight, it’s not going to work. Try increasing your portion sizes a little each week to give your body time to get used to it.
After a few weeks, you will be able to eat larger amounts. Adding high-calorie foods will significantly increase your calorie intake and make it easier for you to gain weight.
TIP # 5: LIGHT PRODUCTS? NO THANKS!
Stay away from products that call themselves “low-fat” or “light.” When you make the purchase, make sure you buy the normal version. Also, foods that are naturally high in fat, such as avocados, nuts, seeds, or vegetable oils, should be a regular part of your menu. They fill you up and provide you with numerous nutrients and calories.
TIP # 6: COUNT CALORIES
Calculate everything you eat and drink for a couple of weeks. A food journal can help you learn more about your eating habits. You may be able to put in a little more calories here and there. Or that you discover that you forgot to eat breakfast yesterday!
TIP # 7: TRUST STRENGTH TRAINING
Exercise is very important when it comes to gaining weight. Intense training with your own weight with the help of the adidas Training app strengthens the muscles and fuels the fat-burning process. Endurance sports like running or cycling are also important for health, but they burn a lot of calories without stimulating muscle growth.
If you want to gain weight in a healthy way, we recommend that you focus on strength training (3-4 times a week) with more weight and fewer repetitions. This is the most effective way to gain muscle mass and you can do it both at the gym and at home. If you want to start at full speed, the gym is your best option, since the variety of exercises is much greater and a trainer can help you and correct you.
If you do choose to train in the gym, the fundamental exercises are the most important. Those that most enhance muscle growth are:
- Bench press
- Dead weight
Before incorporating these exercises into your training plan, ask a fitness trainer or physical therapist for advice to show you how to do the exercises correctly to avoid injury.