Here Are 6 Quick Ways How To Gain Weight Naturally
When it comes to weight problems, the first thing that comes to mind is the weight-loss diets that people who are trying to get rid of their excess weight follow.
The most important issue for people who care about their appearance is weight problems caused by fat deposits accumulated in certain parts of the body.
But many people are trying to gain weight, just like those who are trying to lose weight. It can be as difficult and tiring as losing weight.
This problem has many solutions. We have listed these solutions under 6 headings, but first, let’s see how familiar the following situations are to you;
- I cannot gain weight and I have no appetite
- I am very thin. I want to gain weight. What should I do to gain weight?
- My metabolism is too fast, and I can’t gain weight
- How can I gain weight fastest?
How To Gain Weight Naturally
1. Eat At Least 3 Meals A Day With Plenty Of Carbohydrates And Healthy Fats
If your goal is to gain weight, consume foods that contain plenty of carbohydrates and healthy fats.
Consuming plenty of protein, fat, and carbohydrates at every meal is important for healthy weight gain. Make sure you eat at least three meals a day and try to include energy-intensive snacks as much as possible into your diet.
2. Eat Foods that Help You Gain Weight
- Eggs: they are economical and high in protein. Contains vitamins A, D, and E.
- Butter: Butter is linked to prolonged weight gain. Your consumption should be moderate, as too much can damage your heart.
- Tuna: Tuna help you get fatty acids. It also increases your physical well-being.
- Natural Fruit Juice: You can gain sugar and additional nutrients necessary for weight gain by consuming 100% natural fruit juice. Drinking juice every day is a natural way to gain a healthy and nutritious weight.
- Whole Wheat Bread: When you eat whole wheat bread, you store 69 kcal per slice.
- Nuts: Almond, Walnut, Hazelnut, Peanut
- Dried Fruits: Grapes, Dates, Dried Apricot
- Snacks: Dark chocolate, Peanut butter
3. Lift Weights and Increase Your Strength
Lifting weights is essential to make sure that excess calories go to your muscles rather than just your fat cells.
Go to the gym and lift 2 to 4 times a week. Also, try to increase your weight capacity and volume over time.
Before starting weight lifting, you should consult a doctor if you have skeletal problems or any medical condition. Also, do not neglect to do cardio as well as lifting.
Doing cardio increases your fitness and has a positive effect on your health. However, be careful not to overdo it so as not to burn too many calories.
4. Eat More Calories Than Your Body Burns
The most important thing you can do to gain weight is to create a calorie surplus, so you should consume more calories than your body needs.
If you want to experience slow and steady weight gain, aim for 300 to 500 more calories than you burn each day.
If your goal is to gain weight fast, aim to get around 700-1,000 calories from the level you burn.
Mixing your food in liquid form allows it to be digested faster than solid food. Mixing acts like pre-digestion by breaking down food for you. In this way, you will not feel full for a long time and you can get back to food faster.
Remember that calorie calculation are just estimates. Your needs may vary by a few hundred calories per day than you calculate.
You don’t need to count calories for the rest of your life, but this helps you understand how many calories you consume during the first few days and weeks.
5. Gaining Eating Habits Helps You Gain Weight
To improve digestion, you must consume the right foods. Avoid drinking beverages such as tea or coffee after meals.
These prevent some minerals from being digested. Keep track of your weight gain. If you are gaining 5-6 kilos per month, this is a healthy weight gain.
6. Consume Plenty of Protein
The most important food source for gaining healthy weight is protein. Studies show that during periods of overeating, a high-protein diet helps convert most of the extra calories into muscle.
An individual trying to gain weight should aim for 1.5-2 grams of protein per kilogram of body weight.