Most of the people I meet ask for my advice about how to lose weight, but some of them are actually trying to pack on pounds, and it’s not as simple as it may seem.Most of them talk about how awesome it was to down pints of ice cream, pasta, bread,cheeseburgersand donuts. That is one way to gain weight, but it’s not the best way. With a little patience, though, you can cross the finish line. Just don't expect to reach your daily goal of calories right away. You'll most likely have to build up to that slowly.
Here are six rules to gain weight in a healthy ways :
1. Bid farewell to products that have "light," "diet" and "low-cal" on the label. Eat higher-calorie or we called it as dense food, for example rice, breads, and choose bagels over toast or English muffins. Go for granola or muesli for breakfast and also put fatty fish, like salmon, on your dinner menu. It's higher in calories and has healthy omega-3 fatty acids.
2. Dont starve yourself. Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy piggy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart.
3. Add it up. Try adding an extra 200+ calories a day in the beginning and adjust up or down depending on results. "I recommend eating six times per day and eating about every three hours," says Nancy Farrell, a dietitian in Fredericksburg, VA. "A snack is 100 to 200 calories, and a meal starts at 500 calories."And for those who want to increase their height, they need to drink milk at least 4 times per week. Milk can help to add up the growing bones and definitely increase your body height. 4. Focus on the quality instead of quantity. Healthy foods are always the right choice to make your body becoming like what you desire. Some choices that can get the job done:
Nuts.They're high in fiber and protein and have about 150 to 200 calories per ounce. Seeds, such as sunflower and pumpkin, also cram a lot of calories into a few bites. They make a great snack. Sprinkle them on salads, oatmeal,soup, and anywhere else you can.
Nut butters.A tablespoon of peanut butter has about 100 calories. You can also try a spread that's made from almonds.
Dried fruit.You can get 147 calories from an ounce of banana chips. Don't forget raisins, prunes, raisins, dates, and figs, too. Snack on them and toss them into salads and cereal.
Fresh, dense fruits.Some good choices are mangos and avocados.
5. Eat before bed. Consider this your permission slip for the midnight munchies. A lot of healing and regeneration happens while we sleep, soeating before bedcan give your body the nutrients it needs to do the work.
6. Adjust your exercise routine. Focus more onstrength trainingas opposed to activities that are going to spike your heart rate. Moderate-intensity cardio workouts are good, but nix anything that's too strenuous since you'll end up burning more calories. And remember to consume protein(good sources include poultry, eggs, tofu, beans, lentils, or nut butters) within 45 minutes after your workout to speed recovery.
I hope this post will help you to gain weight in a healthy way. Goodluck !