Have you tried to gain weight and nothing ever works?
While obesity rates continue to rise around the world, an estimated 10% of the population are still underweight.
Being skinny might not seem like an immediate problem, but being underweight can cause serious negative health consequences.
If you or someone you know is underweight and want to do something about it, this article is for you.
Less Cardio More Muscle
Cardio exercises are the number one prescription for people who are trying to lose weight.
Running, biking, swimming and other activities that speed up your heart rate also burn fat faster than any other type of exercise.
If you are someone who loves to run on the treadmill or take your bike out on a casual stroll around town, you might be burning extra calories without even realizing it.
Of course, those exercises are great and keep you healthy, but they also won’t help you gain weight.
This is important, it will be a lot easier to put on weight if you are eating more calories than your body eliminates during intense heart rate increasing activities.
Carbohydrates are the body’s main source of energy, and they are also dense in calories.
If you aren’t getting rid of those calories, this can ultimately lead to putting on extra weight.
This might go against what you’ve been told by society.
They say carbs are bad and make people fat, but if you want to increase weight, carbs are your best friend.
Don’t go too crazy and eat an entire bag of potato chips, go for healthier carbs.
Processed, refined foods like white bread, cookies, and cake contain a decent amount of carbohydrates, but they are also stripped of nutrients and fiber.
It’s delicious and packed with a high number of essential vitamins and nutrients.
Peanut butter is also full of protein and rich in calories.
It doesn’t have a large number of carbohydrates, so you might want to make yourself a peanut butter and banana sandwich to make sure you are getting a proper amount there as well.
Due to concerns about peanuts containing toxic fungus and pesticides, many health experts recommend other kinds of nut butter, such as almond, cashew or sunflower seed butter.
However, the peanut butter is tested for harmful chemicals and toxins before it’s sold in the supermarket.
Smoothies and Protein Shakes
These are a great way to add surplus calories to your diet without feeling too full.
You can also drink a smoothie in between meals and it won’t make you feel overly stuffed.
Sometimes when I go to the mall, I eat an entire meal, then drink a smoothie right after, without feeling like my food baby is gonna jump out any minute.
Try adding in a fresh fruit smoothie into your diet every morning or after lunch, you will add a few hundred extra calories to your diet in no time.
I can almost guarantee that if you do this every day for the next seven days, you will gain an extra pound my next week.
Get A Good Night’s Sleep
This might sound weird, what the heck does sleep have to do with increasing my body weight?
The truth is, that while you are in a restful state of sleep, your body is working hard to repair cells and allow your muscles to regenerate.
There is this little thing inside your brain that scientists call the Pituitary Gland. That gland is partially responsible for releasing a hormone that helps repair those muscles.
Adequate sleep will allow you to reap the benefits of all the strength training and muscle building exercises that you will do to get that weight up.
It’s recommended that you get 7-8 hours a night, but if you are a college student that will likely be impossible.
Snack In Between Meals
A study from the NCBI Nutrition Journal determined that eating certain kinds of snacks may increase your appetite.
If you are struggling with gaining an appetite and wanting to eat, here is some good news for you,
The study found, “eating high-fat snacks between meals may lead to energy surplus/overeating.”
Laura C Ortinau noticed that “consumption of each snack led to immediate reductions in hunger and increases in fullness, followed by gradual increases in hunger and decreases in fullness throughout the afternoon until dinner was requested.”
There was some debate on which kind’s of snacks you should eat, should they be low energy-dense foods like yogurt, or high calorie, high-fat snacks like chocolate. ?
The jury is still not in on this one, but I do know one thing for sure.
Eating snacks has helped me gain weight and get heavier in the past.
I like to eat healthier snacks like peanuts, pretzels and once in a while, I’ll even eat some dark chocolate with almonds.
Don’t hesitate to snack away if you are looking to bulk up. There is nothing wrong with having the occasional ice cream sundae or brownie once in a while, just don’t overload on unhealthy, nutritionless snacks frequently because they can do damage to you in the long run.
One cup of whole fat milk has 148 calories and 4.6 grams of saturated fat.
Plus, it contains 27% of the daily recommended value for calcium, which will help to strengthen your teeth and other bones.
Milk proteins also contain all the 9 essential Amino Acids that your body needs.
If you don’t like the taste of milk by itself, try adding it to your oatmeal or grits for breakfast, or you always use it for that new smoothie recipe that you’ve been waiting so eagerly to try.
It will also help put you to sleep so you can get that full night’s rest and rejuvenate those muscles.
How Long Will It Take To Increase Weight?
I can’t give you a definite answer on this because the results will vary for everyone.
Don’t try to rush it, take your time and be easy on yourself. A stressed-out person is never happy, and remember, health is wealth.
If you are having trouble with your current weight and struggling to gain, there may be an underlying health issue.
As I always say, if you feel your weight is a serious problem, check with your doctor and see if there is something else wrong. It’s possible that you just have a fast metabolism, but it might also be something more serious.
Comment below if you have any suggestions that I didn’t mention or know of other ways to gain weight that have worked for you, it will help other people achieve the results they are looking for.