In a world that often seems obsessed with losing weight, it is hard to imagine wanting to put on a few pounds. As you struggle to reduce your caloric intake, you have counterparts out there that are doing their best to tip the scales upward. Just like losing weight, there are many tips and suggestions to gain weight. Use any or all of these ideas to build body mass.
Increase caloric intake
First, you have to calculate how many calories you are consuming on average every day. Keep a diary for few days to track your caloric intake. Determine how many calories you typically burn in a day. People who regularly exercise burn a lot more calories than those who are sedentary. Start by increasing you caloric intake by 1,000. The easiest way to do this is by eating larger portions and eating at least five meals a day.
Make informed choices
Instead of eating a lot of bread, choose dairy products, fish and meat instead. They’ll add calories and give you extra energy. Instead of salads and steamed vegetables, eat eggs. You can scramble them, hard cook them or make them into omelets for variety. Consume a lot of high protein foods such as fresh and dried peas and beans. Increase your intake of high starch foods including potatoes, rice and tapioca.
Add protein to your diet
In addition to upping the amount of carbohydrates and fats in your diet, eat more protein. This ensures that you’ll be building muscle along with gaining pounds. For the fastest weight gain, eat enough protein to keep your muscle mass appropriate but don’t eat more protein than carbs and fat. You’ll end up with a lot of muscle but you’ll still look skinny. A small protein shake a day is a good way to get enough protein without overdoing it.
Eat and drink in between meals
Go crazy with high calories snacks. This does not mean junk food you get at fast food joints. Choose healthy snacks that are packed with calories. Have some yogurt and breakfast bars to start your day. Make your first snack a bag of dried fruit and a big healthy muffin. Sip on a milkshake a couple times a day and munch on cheese sticks or cubes while you relax during the evening. Fluids such as milk, fresh fruit juices and energy drinks are great sources of nutrients and calories.
Intensify your workout regimen
If you’re a big aerobics fan, the exercise will keep you healthy but it won’t help you gain weight. To gain weight and muscle mass, you need to work out intensely on a regular basis. Free weights are good exercise tools as they let you target specific muscle groups. If you have a naturally high rate of metabolism, short intense workouts will help you gain weight faster.
Gaining weight is a slow a process as losing weight. You won’t see any drastic results for weeks, if not months. Be patient and stick to your eating and exercise plan. When you finally achieve your desired results, it will be easier to maintain your ideal weight because you will have completely changed what and when you eat.