For some people, gaining weight can be just as challenging as losing weight is for others. You may want to gain weight for a variety of reasons, such as muscle gain or because you are underweight and wanna maintain a healthy weight. For weight loss, you must maintain a calorie deficit and work out every day; on the other hand, weight gain necessitates eating in a surplus and working out no more than four days a week. Therefore, if you are having trouble putting on weight, here are five healthy techniques to bulk up.
1 Load Up On Fats
There is no better way to increase your calorie intake than to consume high-fat foods. Eating fats will not make you fat, but rather will help you increase your daily calorie intake. How do fats affect calorie intake? Protein contains four calories per gram, while fat contains nine calories, which is twice as many as protein. All your dairy products, nuts, eggs, fish, and chicken, are high in fat. So, the next time you eat something, remember to include some form of fats in it.
2 Eat Every Two Hours
You are underweight or unable to gain weight because you have a fast metabolism and your body digests everything you eat. To gain weight, a person should eat six to eight meals per day, with a two-hour gap in between. And the meals should be designed in such a way that you feel the need to eat again after two hours. Eat 60 per cent of your hunger throughout the day and up to 80 per cent of your hunger for breakfast and post-workout meals.
Also Read: Diet Vs Exercise: What Comes First For Weight Loss?
3 Exercise Is Must
Physical activity is recommended for people of all ages. Exercise can help you gain or lose weight, depending on your goals. While an empty stomach workout is recommended for losing weight, whereas for gaining weight, a pre-workout meal is a must before a workout. Moreover, when a person exercise, they become more hungry, allowing them to consume more food and increase their calorie count. The only thing to remember is that a workout session should not last longer than 45 minutes and that a person should not exercise more than four times per week.
Also Read: Double The Calorie Burn: 5 Partner Exercises For An Intense Full-Body Workout
4 Include a Variety Of Foods
Fueling your body with different types of nutrients and minerals is essential for weight gain. The human body may require one nutrient to help absorb the benefits of another. As a result, we are advised to eat a well-balanced diet. Including plenty of fruits, vegetables, meats, nuts and so on in your diet can help you gain weight faster than a diet high in fats and proteins. The best thing about eating a variety of foods is that it keeps your multivitamin pill at bay.
5 Drink Enough Water
Water is essential for maintaining a healthy body and mind. It is critical to keep your body hydrated, especially during the winter. Drinking water keeps you energised and helps your body absorb all the nutrients from your food. Moreover, you will appear fuller and bulkier if your body is hydrated.
Image Credit: Freepik
