best and unique method to gain weight for male and female, It doesn’t matter if you think you eat a lot. If your average calorie intake is smaller than your calorie expenditure, you won’t gain weight. To get bigger you must create a caloric surplus. You have to eat more food than you do now to put on weight and stop being skinny
Several Things Can Cause Someone to Become Underweight
There are several medical conditions that can cause unhealthy weight loss.
Here are a few of them:
- Eating disorders: This includes anorexia nervosa, a serious mental disorder.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
- Celiac disease: The most severe form of gluten intolerance Most people with celiac disease don’t know that they have it
- Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
- Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
If you are underweight, then you may want to see a doctor in order to rule out a serious medical condition.
This is particularly important if you have recently started losing large amounts of weight without even trying.
How to Gain Weight The Healthy Way
If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
Eat Lots of Protein
The single most important nutrient for gaining healthy weight is protein.
Muscle is made of protein, and without it most of those extra calories may end up as body fat.
Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle.
However, keep in mind that protein is a double-edged sword. It is also highly filling so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories.
If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein food includes meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
NOTE; Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day
Many people try restricting either carbs or fat when they are trying to lose weight
This is a bad idea if your goal is to gain weight because it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat food if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.
It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible
NOTE; In order to gain weight, eat at least 3 meals per day and make sure to eat plenty of fat, carbs and protein.
Eat a Lot of Energy-Dense Foods and use Sauces, Spices, and Condiments
Again, it is very important to eat mostly whole, single ingredient foods.
The problem is that these foods tend to be more filling than processed junk food, making it harder to get in enough calories.
Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.
Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.
It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.
Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas.
NOTE; You can add sauces, spices, and condiments to your foods to make it easier to eat more of them. Base your diet on energy-dense foods as much as possible.
Lift Heavy Weights and Improve Your Strength
In order to make sure that the excess calories go to your muscles instead of just your fat cells, it is absolutely crucial to lifting weights.
Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.
If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.
You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.
It is probably best to take it easy on the cardio for now. Focus mostly on the weights.
Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating.
NOTE; It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of -just fat.
6 More important Tips to Gain Weight Faster
Combining a high-calorie intake with heavy strength training are the two most important factors.
That being said, there are several more things you can do to gain weight even faster.
Here are 6 more tips to gain weight:
- Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
- Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
- Get quality sleep. Sleeping properly is very important for muscle growth.
- Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run if you try u can fly.
RELATED: how to fall asleep faster
Read more: https://stronglifts.com/gain-weight/
related: How To Download Free Music On Any iOS Device Without Jailbreak