What if we ask you to stay healthy? Most of you may think of losing weight, but sometimes, there is actually a need to put on some weight. However, this doesn’t mean you eat anything that comes your way.
You can gain weight in a healthy way by keeping your intake of calories, protein powder, vitamins, and minerals in mind. Rather than munching on unhealthy snacks and following a sedentary lifestyle, we give you some tips to gain weight.
How to Gain Weight Healthily?
Whether you are underweight or normal weight, if you want to gain weight, we give you some safe tips here:
- Divide Your Meals to Eat Frequently
Generally, people consume meals 2 or 3 times a day. And, when they feel hungry in between, they may prefer unhealthy munching on snacks. Instead, you can sort your healthy meals into smaller ones 5-6 times throughout the day. This provides your body with all the nutrients and also helps you digest food more easily.
- Increase Protein Intake
When gaining weight, you also need to focus on the nutrients you put into your body. Protein is crucial to help your muscles grow and maintain weight throughout your fitness journey. The protein intake differs for all individuals, and you can consume 1-1.5g of protein/kg of your body weight, depending on your activity level. Nuts, eggs, lean meats, and soy products are great protein sources.
- Do More Weight Training
Weight training isn’t just for losing or gaining weight; it is also effective in helping you gain muscle mass. Also, when you start indulging in physical activities, it stimulates your appetite, and you can eat properly.
Your weight training may include weightlifting and resistance training at least twice or thrice a week. It signals your body to put on lean muscle mass. You can push harder to lift heavy weights or hit more reps to increase this mass gain over time. Sometimes, people also prefer consuming mass gainer protein, which you can do after consulting your doctor.
- Drink More Water
Gaining weight and building muscles takes your sweat from all over your body. This may cause dehydration and lead to a lack of nutrient supply to your body cells. Keep drinking 2-3 litres of water the whole day, as it also helps flush out toxins and improve the blood flow to your body.
- Sleep for 7-8 Hours
Most of the time, sound sleep is underrated. A lack of sleep may lead to unhealthy weight gain, bringing multiple illnesses to your body. Also, when you do strenuous physical activities, your body needs enough time to rest and grow muscle mass effectively. Sleep for 7-8 hours every day to rest and recover.
Wrapping Up
While lying in bed, scrolling reels, or watching fitness podcasts, you must have thought about getting healthy and shaping up your body once. But, gaining or losing weight requires action. Not just eating enough but also engaging in physical activities.
Sleeping right, hydrating your body, and weight training are some of the good approaches to putting on lean muscle mass. Even when you are gaining weight, you need to track your calories and maintain micro and macronutrient intake while balancing your rest and recovery period.
This post was published on January 23, 2025 6:20 pm