The natural tendency of most people is healthy weight loss. With an emphasis on healthy. Often, this process does not include a healthy diet and regular training, but something else entirely. Maintaining an ideal weight means losing weight, while not thinking in the opposite direction. Gaining weight, however, is a specific process in which you need support in every possible way. Also, with a FitPass card, this activity will be easier for you only if you have enough will to carry it out properly. Are you interested in how to gain weight? Primarily healthy, and then easy? Keep reading.
"You are what you eat"
… Is a completely correct phrase. The process of losing weight is as difficult as gaining it. You don't believe it? Did you know that two-thirds of people in the world have a problem with being overweight, just as much as they have a problem with weight loss? Even with that fact, lean people still want to work on their muscle mass. People with below-average weight are those whose BMI (body mass index) is 18.5. This is actually a value that shows that something is wrong with your body. Usually, the first thing that is recommended is to find out the cause of weight loss. The comment that you look like bone and skin is probably a consequence of having someone in your family who simply has such a thin build. However, not everything should be attributed to genetics. Also, people who are really thin do not have to think that they are sick. Doctors have proven from many years of practice that thinness in almost 80% of men and 60% of women is one of the causes of a heart attack. What is often singled out as causes are other, symptomatic diseases: chronic or occasional thyroid problem (which is again activated by excessive stress or genetics), eating disorders (anorexia, bulimia, and others), infections (skin, reproductive, lung, and others which are again caused by a fast pace of life and failure to take care of health), diabetes, some form of benign or malignant tumor, stress, anxiety, the excessive physical activity resulting from lack of time for meals and caring for a healthy life. If you get into a state of excessive weight loss, it can again lead to loss of energy, fatigue, loss of concentration, appetite, bad mood, all due to not getting certain vitamins and foods into your diet. So what to do then?
How to gain weight fast?
This question is in direct proportion and connection with it: How to gain weight healthily? Although this process seems simple at first glance, it is actually a big challenge. Usually, the advice is those that refer to the intake of food in excessive quantities, without taking into account the correctness, that is, the harmfulness of those foods. As an average, you should consume 2,000 calories a day. Sounds like a lot? Try 500 calories a day, then gradually increase that number and try to gain up to 1 kilogram on a weekly basis. The best advice we can give you is that it is an ideal combination for gradual and healthy fattening (caloric, and healthy diet) with the optimal number of workouts that you can do in a certain period of time. This period depends on your free time, motivation, and affinity for the exercise process itself. What is very important to remember is: the optimal time is necessary in order to gain weight healthily. Speed is a relative term, so accept the fact that it takes the most patience to reach your target weight.
Tips for healthy growing
What we advise you is to write on a piece of paper before starting any process what or what goal you want to achieve by growing. If you do not feel good in your skin at all and you are aware that you need a change, do not push sweets, dough, and other high-calorie foods with all your might. Moreover, there are those healthy ones that are also rich in nutrients. Your ultimate goal is NOT to gain weight but to gain it gradually on your muscle mass. Too hard for you? Continue reading…
Increase your calorie intake - as already mentioned, the goal is up to some 500 calories a day (if you find it difficult to keep track of everything, there are a number of mobile apps that will do it for you, with an accurate analysis of what you put into your end of the day organism). Which is to say - eat more calories than your body can "burn".
Increase your intake of healthy fats - yes, such fats exist and they are hidden in fish and nuts. Omega 3 fatty acids have always been known as healthy, beneficial for your whole body, both externally and internally, and nutritionists agree with this fact. Avocados, olives, almonds, raw cranberries are just an extra addition that you will not go wrong with any meal.
Increase your protein intake - through other seafood, turkey, boiled chicken, beans, and red meat (especially since it is rich in iron and a large amount of protein). Dairy products are recommended at every meal, and eggs the most. At the same time, they are healthy, nutritious, and rich in healthy calories.
Eat every 3-4 hours, at the same time increasing the portions - which means: have more meals at the right times so that your body gets used to such a diet. Only in this way can you build a proper appetite. One of the tricks is to serve or order food on large plates because in that way you give the body a signal that you are ready to ingest a larger amount than standard.
Separate healthy from "less" healthy vegetables - although this sounds illogical, there is a vegetable that contains an extremely large amount of water because no matter how good it is for hydration, it can saturate you in a short time. These certainly include celery, cucumber, carrot, potato, and watermelon.
Fruits, fruits, and only fruits - in addition to being delicious, it also contains healthy sugar. Regardless of the season, the choice is great between apples, apricots, strawberries, plums, cherries. As icing on the cake, you can just add it - whipped cream. Then the fattening process becomes sweeter.
Exercise, exercise, exercise - this involves lifting certain weights in accordance with the instructions of your superior trainer, and you work a lot on your muscles. Choose a sports facility that is close to your living space or workplace and determine the amount of training you can achieve. Use the highest weights. What is also recommended is food after training, and that is one that will help strengthen your muscle mass, not fat.
Get rid of bad habits - forget about cigarettes because they kill appetite and contribute to weight loss, and good and quality sleep is something that goes without saying.
Dietary supplements - in the form of health supplements and proteins. Before any consumption, we advise you to consult a doctor or nutritionist who, depending on your health condition and the body's needs, will recommend a certain preparation that you will use in the right way. Moreover, in such situations, the doctor will recommend a diet for fattening, which you must respect and which will help you not to overdo it with foods that are harmful and high in calories.
Men and women - how to gain healthy weight?
How to gain weight for men and women although on the first ball it sounds the same, the items are very different. Mostly these items are about nutrition. In men, this mostly refers to meat and meat products that contain a large amount of iron, so the meals themselves are different. The most recommended are dense fruits (not watermelons and melons), potatoes in any form (cooked, fried, boiled), pasta (integral), and most foods that are rich in healthy carbohydrates. Avoid sweets, coffee, and nicotine in any form. For women, on the other hand, they should include specific fruits in their diets, such as avocados, eggs, dark chocolate, and primarily milk and dairy products - due to the required amount of calcium in these products. Also, water sports such as diving, swimming, anaerobic exercises (lifting weights) are always recommended, which will affect the definition of muscle mass. Dietary supplements in the form of supplements, which must still be prescribed by a superior doctor, are often separated for women and men.
Also, as healthy ways to grow in the legs for both sexes, it is recommended to eat foods rich in protein, starchy fruits, and vegetables, as well as any food rich in vitamin B. Instead of sugar and snacks, eat nuts, almonds, raw peanuts, and other nuts. fruit. Exercise, exercise, exercise - strength training, and squats in every sense. Be persistent and don’t give up.
We hope we have clarified to you how important the process of healthy fattening is as much as the process of weight loss. Such a process requires patience in addition to time. With your FitPass card, look for a suitable service such as a healthy food restaurant that will create a quality menu, and at the same time, you have at your disposal over 650 facilities in our system. Choose only the best for yourself.
Useful article, but I'm already gaining weight 😀