Weight Gain Try to mention anywhere that you wish to increase weight. All eyes will turn toward you, some with surprise and others with sympathy and pity. Similarly, the information on how to gain weight is quite limited compared to that on how to lose weight. If you have a naturally thin body, or you lost more weight than you should due to disease or other factors, then you might be wondering how you can gain weight.
Before delving into how you can gain weight, you need to understand the fact that there are healthy and unhealthy ways of doing this. It can be due to increase in muscle mass, fat deposit or body fluid especially water. Healthy weight gain is more of muscle mass, less fat deposit and enough fluid. Unhealthy weight gain, on the other hand, includes an increase in body fat with less muscle and fluid. If you are skinny or underweight, then the best way to increase your weight is to use natural remedies.
How to gain weight naturally in one month
Have the Right Mindset
Many people do not realize it but gaining weight is more of a mental thing than physical. The very first thing to consider if you want to gain weight healthily at home is to make up your mind and be ready to do everything possible to achieve your goal, especially when it comes to workout routines.
Eat More and Eat Often
There is no way to gain weight healthily without eating. You have to eat the right food in the right amount. While normal weight people should eat at least three meals a day, if you wish to gain weight, you may have to eat at least 5 quality meals per day.
Work on Your Appetite
Appetite is essential in weight gain. It is impossible to eat more and often if you do not have the drive for food. You can lose appetite because of many factors and this could explain your failure to gain weight. Fruits are very good in improving appetite but if this does not work then you can take over-the-counter multivitamins.
Capitalize on Proteins
Proteins are the building blocks of muscle and so it is only natural that you eat much of it if you want to gain muscle mass and therefore weight. Not all proteins are healthy, try as much as possible to eat lean meat and vegetable proteins. Protein-rich foods include cheese, meat, eggs, milk, and fish.
Eat the Right Kinds of Fat
Although fats are not as healthy, for a skinny person, they are necessary. This is especially true if you lost weight because of illness. Fat will help you look bigger and healthier and cushion you from energy deficit especially while working out. Eat avocados, dairy products, nuts, and meats because these contain healthy fats.
You Need Carbs
They have been bedeviled but carbs are essential if you want to gain weight healthily. Carbs are the primary sources of energy for the metabolic functions of your body including protein synthesis.
There are two types of carbs
simple and complex carbs.
Choose only complex carbs because they provide calories needed for energy production. Simple carbs have empty calories, are more likely to be converted to fat, and stored.
Eat Late in the Night
This may sound weird but research indicates that people who take late dinner then follow it with a dessert just before sleeping have a higher body mass index (BMI) compared with those who eat relatively early.
Drink Plenty of Water
It is needless to stress the importance of water in your body. If you wish to know how to increase weight, then you must be ready to drink much more water than you currently do. Try as much as you can to drink half your weight in ounces. I know that sounds like a lot, but that is what the experts advise. Aim for 10 glassfuls, should suffice.
Avoid Eating Fruits on an Empty Stomach
Fruits are extremely vital if you want to increase weight in a healthy manner. However, you need to know exactly when to eat them. Fruits have negative calories meaning that they cause weight loss if eaten on an empty stomach. Eat fruits after you have eaten your main meal in which case they will help with digestion and provide vitamins.
Do Some Weightlifting
Cardio exercises will give you shape and some muscles but not enough to make your weight gain noticeable. Weight training, on the other hand, will surely give you more weight. This does not mean you have to join a gym. Start by doing some pushups, lunges, squats, and crunches then graduate to weightlifting. Invest in some weights and workout in the comfort of your home.