While some people want to lose weight, there are those who want to gain it quickly. Is it difficult to achieve this?
There are people who seek to to gain weight naturally while preserving their health. Weight gain does not always translate into grow. There are men and women who want to gain weight for medical reasons or for get in shape. But even if you want to gain a few pounds, you must respect a healthy lifestyle and apply certain rules. But besides, why do people want to gain weight?
Why do you want to gain weight?
To be mince can be a source of complex for some people. In fact, the majority of people who want to gain weight would consider themselves too thin. These may be people who eat normally, but whose weight and height remain stable. In this case, we are talking regarding constitutional thinness. But in other cases it is a voluntary weight loss linked to a restrictive diet for example. There are also people who experience a involuntary weight loss due to a strict regime applied for health reasons. This is the case for people with serious diseases such as diabetes or arterial irritation, for example. These are special cases that can lead to a weightloss sometimes very important.
There are also individuals who simply cannot achieve or maintain a stable weight. Their body tends to burn calories faster. This metabolic rate is closely related to genetic patrimony. But it can also be accelerated by various factors such as stress, accumulated fatigue, temperature variations, nicotine or caffeine.
In short, there may be various reasons for which a person fails to to gain weight. But if it’s not related to a health issue, there’s always a chance she might manage to gain a few pounds.
Good to know :
According to the WHO, a healthy weight corresponds to a body mass index (BMI) between 18.5 and 25. A score below this threshold puts you in the category of thin people. If you have a score above 25, you are overweight. However, this may vary from person to person. The calculation of your BMI is done by dividing your weight (in kilos) by your height (in meters) and dividing the result a second time by your height.
If you want to gain weight for any reason, there are means simple and natural to achieve it. Apply these methods to achieve your goal without putting your health at risk.
1 – Eat high calorie foods
If you want to gain weight, you must give preference to foods with high calorie intake. It is not necessary to eat more, it is enough to have a richer and more balanced diet. Here are some foods that are good for gaining a little weight:
- Whole grains : cereal bars, olive bread, corn bread, nut bread, cheese bread, muffin, etc.
- Legumes: soybeans, lentils, peas, kidney beans, etc.
- Dairy products : cream, whole milk, cheese, whole yogurt, soy yogurt, etc.
- Animal proteins and substitutes: fatty fish (sardines, tuna, salmon, etc.), liver, beef, pork, lamb, poultry meat, eggs, etc.
- Starches: potatoes, rice, wheat, chestnut, sweet potatoes, etc.
- Fruit: grapes, cherries, mangoes, bananas, avocados, olives, dried fruits, canned fruits, etc.
To complete this list, you can also eat other foods that promote weight gain, such as: oilseed butter, vegetable oils, chocolate, homemade cakes and cookies. You should particularly favor foods rich in carbohydrates and in protein.
2 – Avoid foods with low energy density
If you want to gain weight, you must limit the consumption of low-fat foods. energy density. These are those foods with low caloric value that take up the most room in your stomach. It is not a question of renouncing it completely, but simply of moderate consumption. Roughly speaking, these are always quality food that should not be overlooked. Also, you need to eat a variety of foods to take care of your health and try to put on a few pounds.
So here is a food list which you should consume sparingly:
- skimmed milk;
- Low-fat creams and cheeses;
- Fat-free yogurts;
- Poultry breast without the skin;
- uncooked vegetables;
- white fish;
- Fresh fruit.
You should know that the vegetables are particularly good for health. But to gain weight, they must be sufficiently cooked, in a soup for example. In this way, they will take up less space in the stomach. To achieve your goal, always remember to consume high calorie foodsit is the most important.
3 – Practice moderate physical activity
To stay healthy, you must play sports regularly. But if you want to gain weight, you shouldn’t exercise too much. An effort too intense will make you lose more weight.
The sport has many advantages:
- Weightloss ;
- Improved mental health;
- Elimination of toxins in the body;
- Reduced levels of stress and anxiety;
- Decreased risk of heart disease;
- Increased energy;
- Improved sleep.
Physical activity is very important. Otherwise, your weight gain will be exclusively in the form of fat. You will only gain a wide abdominal belt. Try to do regular cardiovascular exercises. For example: walking, jogging, swimming or cycling. At the same time, you will increase your heartbeatwhich will increase blood flow and oxygen circulating in your body.
SEE AS WELL : Does sweating make you lose weight?
4 – Drink enough water regularly
To be in good shape, it is recommended to drink 1,5 litre of water per day. If you want to gain weight or maintain your form, you must drink water regularly within this minimum threshold. It must become a habit. In addition, water improves the gut health and helps eliminate unwanted toxins of our organism. Drinking enough water during the day cleans our digestive system.
However, it is not recommended to drink water during a meal to avoid saturating the stomach. You can drink water, but only between meals. You should also avoid drinking thé or café before meals. Otherwise, you risk having less appetite. The ideal would be to drink it only at the end of the meal.
5 – Get enough rest
The lack of sleep may have negative effects on your health. It makes you feel tired. If you don’t get enough sleep, your hormones will be disturbed and the feeling of hunger s’install.
Therefore, every night you should get enough sleep, even if you only have 6 h in all. If you’re having trouble falling asleep, make sure there’s nothing stressful going on every day. Avoid spending hours in front of your television or your phone. To gain weight, you must take time to rest well. Also avoid having caffeine in your body before you go to bed. Otherwise, you will have even more trouble falling asleep.
You should also do short naps 5 to 20 minutes during the day. It will calm your mind and this relaxation can help you to to gain weight. If you make an effort to improve your sleep, good results can be achieved in 4-6 months.
Other practical tips for gaining weight
Include snacks between meals
If you want to gain weight quickly, you need to add snacks during the day to benefit from a good calorie intake. This trick is effective in perfecting your high calorie diet. To do this, you can choose between a 500 calorie snack or a series of small 250 calorie snacks.
Here are some examples of 250 calorie snacks:
- Peanut butter bread;
- Whole yogurt with fruit and raisins;
- Nuts and dried fruits;
- Bowl of milk with chocolate powder;
- Food supplement purchased in pharmacies.
Here are some examples of 500 calorie snacks:
- Cereal bowl with whole milk;
- A cheese and chicken sandwich with mayonnaise;
- Nuts and dried dates;
- soy milk;
- Raisin cake.
Stimulate the appetite by taking care of the presentation of meals
Sometimes what people who want to gain weight lack is the urge to eat a lot more. But there are some simple tricks that can help stimulate the appetite.
Here are some examples:
- Pay attention to the presentation of the dining table;
- Prepare meals with a menu that makes you happy;
- Invite your friends and family to share good food;
- Eat outside if the weather is nice;
- Place acidic juices on the table (For example: lemon, orange, tomato…);
- Add color to dishes by adding spices or herbs;
- Add soft music to create a cozy atmosphere;
- Do some exercise before sitting down to eat;
- Accompany the meal with a glass of wine if it poses no risk to your health.
This list is not exhaustive, of course. The most important thing is that you take pleasure to eat and to to enjoy life. It is the key to a better health and more flourishing. If you apply these different tips, you will have no trouble reaching the weight who seems to you ideal.
