While most of the people hope to lose weight, there are many out there wishing to gain weight and bulk up. Prolonged illness, diseases, hormonal imbalances or eating disorders are not only the reasons of underweight, but certain lifestyle habits such as Long meal gaps, increased physical activities, poor foods consumption, and inadequate feeding habits can also lead to underweight woes.
Gaining healthy weight can be just as hard as shedding pounds, but we have some tips to bulk up faster, and in a naturally healthy way
1. Five to Six Small Meals a Day
The rule is for those who are trying to gain weight. Never skip a meal, if you don’t want your body deprive of the fuel for it to keep going. Have five to six small meals a day and your meals should pack the right nutrients, lots of proteins and carbs. Have only three to four hours of gap between your meal timing.
2. Indulge in Lots of Foods at Once
Go for varied food groups in a dish. Rather than having just a banana, top a whole grain toast with almond butter and banana slices, along with a milk substitute or smoothie. With varied food groups packed into a dish, your body gets the broader spectrum of nutrients to stay energized all day.
3. Opt for Dense and Heavy Foods
Choose nutrition-rich foods rather than having huge quantities of junk food, and the former is a pack of carbohydrates, protein or fats. Take smaller servings of them. Ensure you don’t eat lot of sugar or junk food, as you don’t want to build up your fat deposits, but gain healthy weight. Snack on oats, dark chocolate chips almond butter, and dried fruits with no added sugar.
4. Drink Your Calories
Liquids can add nutrition, and load up your calorie requirements without making you feel stuffed or bloated like the solids intake. Milkshakes or protein shakes with little or no sugar, 100 percent fruit juice, organic skim milk and smoothies are a great way to load up on the required calories.
5. An Additional 300-500 Calories
Increase your normal intake by additional 300-500 calories. Although you don’t want to load up calories all at once by overeating, you can increase them gradually with each day. Aim to restore a desirable weight/ ideal body weight according to your age, gender and height.
6. Eat Right before hitting Bed
Changing your eating times can lead to weight gain. Have a big dinner late night and follow it up with a dessert. Since our body undergoes repair and regeneration process while we sleep, a large snack before hitting bed can provide the fresh supply of nutrients. A research study has shown that people who snack after 8 PM have higher body mass indexes, than those who consume lesser foods during nights.
7. Weight Train
Weight training will develop some of your muscles, and since muscle weighs more than fat, you are likely to gain the needed weight. Go for push-ups, crunches, lunges, squats, and try increasing the reps gradually. Exercise can also increase your appetite, and you can slam on a protein bar or shake after the workout.