The first step to gaining weight is to increase your calorie intake. Aim to consume at least 500-1000 more calories than your daily calorie requirement.
Protein is an essential nutrient that helps in building muscle mass. Consume at least 1 gram of protein per pound of your body weight every day.
Instead of eating three large meals a day, you can try eating 5-6 smaller meals frequently throughout the day. This will help you to consume more calories and make it easier for your body to digest.
Nutrient-dense foods such as nuts, seeds, avocados, and whole grains are high in calories and provide your body with the essential nutrients it needs to function properly.
Consuming high-calorie beverages such as milkshakes, smoothies, and fruit juices can help you to increase your caloric intake without feeling too full.
Healthy fats such as olive oil, coconut oil, and avocado oil are high in calories and provide your body with the essential fatty acids it needs.
Weightlifting helps you build muscle mass, which can help you to gain weight. Focus on intense exercises such as squats, deadlifts, and bench presses to maximise muscle growth.
Cardiovascular exercises such as running and cycling can help you to burn calories, which is counterproductive when trying to gain weight. Reduce the amount of cardio you do and focus on weightlifting.
Snacking between meals can help you to consume more calories throughout the day. Aim for high-calorie snacks such as nuts, seeds, and dried fruits.
Carbohydrates are essential for energy and can help you to gain weight. Aim to consume carbohydrate-dense foods like brown rice, quinoa, and sweet potatoes.
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