How to Put on Weight Safely and Effectively
Before embarking on weight gain, it is best to consider how much additional weight you would like to aim for. It is also preferable that you discuss these goals with a physician or personal trainer. If you are looking to increase body weight, but don't know how to go about it, the following advice on how to put on weight safely and effectively for optimum health, will provide you with the necessary guidelines.
Increasing Energy Intake
The first step to gain body weight is by increasing your daily energy intake (calories) by around an additional 300-400 calories per day and eating foods that are naturally low in fat such as pasta, grains and rice. You should try to increase your weight gradually rather than quickly, which can be achieved by eating lots of nutritious foods that do not contain high levels of sugar and fat.
Increasing Muscle and Avoiding Fat increase
The next step to put on weight healthily and avoid an increase in only fat mass, is by concentrating on building lean tissue, also known as muscle. The best way to achieve this, is by including both low and high impact exercise into your daily routine. This doesn't mean you have to work out using heavy weights for hours each day, but simply altering you day to increase exercise levels. A good way to do this is by walking wherever possible, rather than driving or using public transport. Perhaps you can use the stairs instead of the elevator and reduce time spent in front of the television. Of course a workout at the gym is also very beneficial keeping hydrated with isotonic drinks for additional calories.
Regular Meals
The best way to build body weight and keep energy levels up is by eating regular well balanced meals. Try to avoid eating large quantities at one sitting then nothing for long periods of time. This may cause digestive problems such as reflux and bloating and may also lead to a slump in energy.
You may also wish to rethink your usual eating habits, and try to avoid foods which might affect your appetite such as sugary foods before a meal and fizzy drinks. Keeping active will improve appetite and digestion allowing you to increase your calories without feeling any discomfort.
Gaining weight can be just as difficult as losing weight if conducted in the wrong way and especially if you try to gain weight rapidly. It is always beneficial to make small changes and stick to them, keeping an eye on healthy food choices and regular exercise.
How to Put on Weight Safely and Effectively
By: Nick G
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