The ability of an individual to put on healthy and safe amount of weight in a one month period calls for certain measures in the improvement of diet, exercise and lifestyle. This means that regardless of the reason you want to put on weight, from being underweight, coming from a bout of sickness or simply wanting to put on muscle, the right plan will help you achieve this while improving your general health. Here is how you can gain weight successfully;
1. Understand Your Caloric Needs
Essentially to put on some weight, you must take more calories than your body expends. First, to estimate your BMR, you can use an online calculator, after that, multiply BMR by your activity level to estimate your TDEE. To gain weight, try and take 500-1,000 calories above your TDEE per day, depending on your desired weight gain rate.
2. Focus on Nutrient-Dense Foods
Calorie intake is good but it is even better when you are able to take quality calories. Prioritize nutrient-dense foods that provide vitamins, minerals, and macronutrients:
Proteins: Meat such as chicken, fish, egg and cheese, beans, milk and other protein foods such as protein shakes.
Healthy Fats: Avocados, nuts and seeds, olive oil and the omega-3 fatty acids found in foods like salmon.
Carbohydrates: Breads, cereals, pasta, crackers, rice, corn, whole grain, potatoes, sweet potatoes and oats.
Snacks: Fruits, nuts, and seeds, snack mixes, and nut spreads with whole-grain bread or crackers.
Do not depend so much on junk foods because these lead to increased weight and basically lack important nutrients in the body.
3. Eat More Frequently
If you have problems with eating a lot of food at a time, consider taking several meals a day instead of three. To boost its calorie intake, it is recommended that the meals should be taken five to six times a day, and all the three main meals apart from two or three high calorie snacks.
Meal Plan Example:
Breakfast: Oatmeal with whole milk, peanut butter, and bananas is the list that I have designed for the client.
Snack: The other meal I love is greek yogurt, granola, and honey.
Lunch: Baked chicken, quinoa and steamed broccoli, carrots, and cauliflower.
Snack: Protein shake, almond milk, and fruits.
Dinner: Salmon, boiled sweet potato and broccoli.
Evening Snack: Raisins and nuts with cottage cheese.
4. Incorporate Liquid Calories
Consuming the suggested amount of calories in the form of beverages is always preferred to taking meals. Beverages such as smoothies, milkshakes, protein shakes and most other drinks can contain a lot of nutrition value as well as calories per portion. Sodas and energy drinks should be eliminated because they contain a lot of calories and little or no nutrients.
Recipe for a High-Calorie Smoothie:
1 cup whole milk
1 banana
2 tablespoons peanut butter
1 scoop protein powder
1 tablespoon honey
Blend and enjoy!
5. Strength Training
Strength training exercise is very important in the process of putting on the right muscles mass as a way of acquiring a healthy weight. Concentration should be on exercises that involve more than one muscle and that which build body mass effectively such as squats, deadlifts, bench presses and pull-ups among others. Ideally, performing strength training should occur 3-4 days a week.
Tips for Effective Workouts:
Gradually increase the amount of weight you are lifting.
Avoid risking an injury while working out by being very particular with your form.
Rest in between sets must be granted.
6. Track Your Progress
Check your weight and body measurements when you are on the scale weekly to know that you are improving. One should be able to alter his or her eating plan and physical activity profile depending on the prevailing circumstances. If you discover that you are not adding the weight you need to gain, add another 200-300 calories to your current daily intake.
7. Stay Consistent
Stability is the name of the game when it comes to weight gain. Stay on your diet plan, exercising regime and the right calorie intake as you would wish for each day. It also important to note that, it is never a rush job to gain weight, it can take sometime before one notices the changes.
8. One of the key things that should be addressed by health care organizations is the underlying health issues.
If you have the problem of weight gain difficulties, even with the correct plan, then it is high time to address it with a doctor. There are illnesses that could hinder your ability to gain weight including hyperthyroidism or digestive disorders. These ought to be solved in order to get to your goal in the best way possible.
9. Get Adequate Rest
Rest is the secret to muscle building and other aspects of body fitness. The recommended amount of sleep a person should get each night should range between 7 and 9 hours. Recovery day between exercises also crucial in order to help your muscles build and heal after intense exercise.
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