How to Increase Weight? 11 Best Healthy Ways
How to increase weight is a topic of great interest for many people. It’s worth pointing out that not all people are looking to gain weight, but some are looking to lose it!
It’s easy for some while others struggle with gaining weight. But there is no reason for this struggle when we can build a simple weight gain diet plan.
People have been trying everything to increase their weight: starvation diets, countless hours at the gym or massages … Nothing helps! Or do they?
The solution is simple: new stimuli. Your body needs something completely different from what it has been used to so far. It needs a kick-start! This article will provide you with tips on how to increase your weight in the quickest way possible.
1. Increase Calories
First of all, you have to eat more calories than your body burns in order to gain weight. Thus, eating is the first step towards success! There are a number of healthy foods that can be added to your diet in order to increase the calories you consume.
To gain weight, focus on energy dense foods like whole milk, yogurt, nuts, peanut butter, eggs, dal and rice, along with your fruits and vegetables.
Not only will this help maintain body weight, especially if combined with regular exercise or reduced intake optional processed meats such as bacon.
2. Increase Protein Intake
If you are on a low carb diet, add more protein and healthy fats to get enough calories, as carbs on their own do not make you fat.
Protein makes the muscles grow and they burn more calories than fat does. Plus, proteins contain glutamine, which helps building muscle mass (calories burned!). Generally speaking: the more muscles you build the higher your basal metabolic rate (BMR).
The BMR is basically what your body uses to function during the day, including thinking. Eating enough protein also prevents muscle loss even when losing weight.
Want a plan built around this? Ayesha Nasir, Registered Dietitian, builds diet plans around your reports and the food your family already cooks.
3. Stop Drinking Fluids 30 Minutes After Meals / Chew Thoroughly
The human body is designed in such a way that it absorbs liquid easier when eaten with food. So, if you eat with liquids, your body has to process twice the amount of liquid at once .
Drinking with meals does not stop your body absorbing nutrients, but filling up on fluids can make you eat less, so drink most of your water between meals. As a result, you eat more or snack between meals because your stomach feels empty again quickly, which leads to weight gain over time.
Also chewing thoroughly stimulates stomach acid production for further digestion.
4. Chew Sugarless Gum
Avoid chewing gum before meals, because feeling full sooner means you will eat less.
5. Use a Protein Shake Before Breakfast / After Training
Making your own protein smoothies is a great way to get all the nutrients you need in just one drink.
Not only that, but by making them at home with ingredients like fresh fruit and vegetables instead of ready-made commercial alternatives full of sugar it’s easy for people who have trouble digesting dairy or soy milk because they are not included in these recipes!
- Berry Banana Bread Smoothie, For an added sweetness use honeycomb syrup (or save some calories). Mix together 2 cups unsweetened nutmilk; 1 banana; 5 tbsp plain yogurt then add handful each berries until desired consistency achieved before blending again
Using protein shakes before breakfast or after training, is an inexpensive way to increase calorie intake without gaining too much fat . As I said earlier, you just have to eat more calories than your body burns in order to gain weight.
If you drink a 400-500 calorie shake with 50g of protein before breakfast, you do not have to look for other ways how to increase weight fast! It’s simple as that!
6. Take Creatine Monohydrate / Omega 3 Fatty Acids
Taking creatine monohydrate increases the muscle mass, so if muscle tissue is heavier than fat tissue it will lead to an increase in weight. It also helps as an energy supplier during workouts and the bulking process.
Omega 3 fats from fish are good for your heart, but they do not help with muscle building or make you gain weight on their own. As a side effect, it also helps you lose fat faster and keep muscle even when losing weight.
- Fish Protein
Omega-3 fatty acids are the most significant nutrients in salmon and oily fish. They offer numerous benefits for your health, including fighting diseases.
Salmon is an excellent source of protein, with about 35 to 40 grams in a 6 ounce cooked portion, and it goes well with rice or potatoes for extra calories.
7. Eat Before Bed / Use Casein Protein
Eating before bed is another great way how to increase weight fast! Your metabolism slows down while you sleep, but a protein rich snack before bed, like a glass of milk, can still help your muscles recover overnight.
So you basically give your body a chance to build up new tissues while you are sleeping. It works even better if the meal contains casein protein.
Casein protein takes longer for digestion than other protein types, so it provides the body with satiety signals for a longer time.
8. Sleep More
Most people do not get enough sleep, which leads to various health problems and making it harder to lose weight.
If you need an alarm clock: just set it far away from your bed and do not turn on the light when standing up in the middle of the night. Try drinking less water just before bed so you are not woken up by trips to the toilet.
Also, you should read my article about how much sleep everyone needs here.
9. Do Strength Training / Do Sports
Strength training or doing sports are both great activities that help prevent muscle loss while losing weight. They are also good ways how to increase weight fast!
If you do strength training, you can expect an increase of up to 10% or more in your muscle mass if done professionally. Even without professional training, it is possible to gain some muscles doing weight lifting.
I recommend buying a Body Fat Calculator here, which tells you how much fat percentage is covering your muscles, the higher it is the less visible are your muscles. Also, train with heavy weights because they make your muscles look fuller and bigger.
10. Sleep on Your Stomach
Your sleeping position does not affect your weight, so sleep in whatever position is comfortable for you. At least, give it a try.
11. Add oatmeal to diet
Oatmeal contains a considerable amount of soluble fiber, which greatly helps digestion and leaves you feeling full longer. It can also help lower LDL cholesterol, which is good for your heart.
Try eating oatmeal before going to bed ! You can use skim milk instead of water when cooking oatmeal because it makes a greater difference . If you do not want to taste the oats first chew some gum , afterwards eat your oats .
Conclusion
What we need in order to successfully gain weight in an efficient manner (without gaining excess fat), is a comprehensive plan which not only works in theory, but also comes with real world examples of people who have followed such a plan and achieved success.
If you want to increase your weight, read the information provided in the article carefully and feel free to ask any questions. You also need to consult the best nutritionist in dha lahore .
Putting weight on is harder than most people expect, because appetite is the limit rather than food. Adding calories without feeling stuffed all day is the actual skill, and that is what a weight gain plan is built around.
Sources: NHS: Healthy ways to gain weight, NIH Office of Dietary Supplements: Omega-3 fatty acids.
