Being skinny or being “underweight” might be regarded as something positive because in today’s world there are over 1.9 billion people who are overweight, and a stack of them fall into the obese category. However, too many people not being able to gain weight is actually a bummer.
I mean, if you are one of these people, what would you give to gain healthy weight? A little bulk never hurt anybody. But despite all your efforts, all your time and countless steps to gain weight in the gym and trying to stuff yourself – you just can’t seem to see results despite all those steps to gain weight.
You have been going to the gym regularly.
You have been hitting it hard everyday, you have been doing everything, you have been taking the right steps to gain weight.
And although there has been some progress – maybe a few gains here and there, even those seem to be temporary.
And again…. You’re back to square one and you just have no clue why nothing seems to work for you.
At this point, what would you be willing to do to gain a little healthy weight and start feeling confident about yourself. You would take any steps to gain weight even if it means pushing yourself like you have never before.
I know it can be frustrating and even a tad bit disappointing to not see the results you have wanted. However, I want you to take a moment and think about all the things you have been doing, you’ve worked, you have been working on your routine and eating everything you can in order tp be taking the right steps to gain weight – carbs, proteins – it did not matter. /span>
And that is where the problem is.
When you’re not eating the right food, all your efforts, all the steps to gain weight being taken are going to waste. It took me a while to realize this too but eating the RIGHT food not only matters, this is the KEY TO SUCCESS.
Before I answer this question, I want you to ask yourself that if your body is not being provided the right nutrition, the resources it needs to gain weight – what kind of results can you really expect?
However, this does not mean that you should only focus on eating. It is important, yes but everything should be put into a process to make all of these the right steps to gain weight – a pattern – something that really works for you.
Sure, you’re going to have some hits and misses too. But the important thing is that you’re focusing on taking things in the right direction.
Am I confusing you? Does all of this information seem a bit too much? Well, there is nothing to worry about. In fact, let me help you out and let’s build a step by step process that you can follow to gain healthy weight.
Time to take out the notepad.
Step 1 – Patience Is Your Best Friend
Change takes time.
It’s best if you take a slow and steady approach to it. Start by understanding what is important for you and take things from there.
So when you’re trying to gain weight, one of the main things, you’re going to have to do is increase your calorie intake.
NO – I don’t mean eat anything you can find, that’s a big NO.
You need to calculate your daily calorie requirement, depending upon your body structure and weight, don’t guess, don’t think you know, use an app to count your macros. And then use it! If you really want to create lasting change you can’t be lazy and not put in the work. Once you’ve found your macro and calorie counting app, you need to add 200-300 calories to your daily intake.
Step 2 – Focus On Quality Food Over Quantity
The idea of being able to eat anything and everything sure does sound appealing. But that will not do you any good. Sure, you’re going to load up on a lot carbs if you eat burgers, fries and soft drinks.
That’s a lot of calories.
But not only do they provide calories, these food items are also full of saturated fats, processed salt, and sugar. Instead, if you focused on quality, you will actually be doing yourself a favor. It’s not only better to focus on calorie rich and nutrient dense foods like fruits, vegetables, avocados, whole-grain products, potatoes, rice, meat, fish, nuts and seeds, it’s actually the only way you will actually see the gains you want.
Not only will these foods be able to provide you with the required amount of calories but also help to keep your body actually working optimally. Fast foods contain high calories, but high sugar and high saturated fats lead to long term chronic inflammation – and this leads to chronic disease! .
Step 3 – Eat Regularly
It is considered normal to have three meals during the day. Breakfast, lunch, and dinner has been considered the norm since forever. But it’s not set in stone. In fact when you’re taking the right steps to gain weight or intend to do so – it’s better if you plan your meals throughout the day.
Personally what works for me is if you space your meals over the entire day by eating 5 or 6 times or more. Not only is this more healthy for some bodies but has better results for the goals you’re trying to achieve. Also, in your case it’s never a good idea to be skipping meals. If you really are serious about gaining weight, it’s best if you do not skip meals and whenever you feel hungry on the go, it’s better to keep a little snack on you – all the time.
What are some healthy snacks you can keep with you?
- Dry Fruit
- Veggie Sticks
- Homemade Granola Bars
- Chocolate Smoothies
Step 4 – Say NO to Light Products
Whenever you’re trying to take the right steps to gain weight, it’s better that you stay as far away as possible from products that have been labelled “low-fat” or “light”. So time to head out to the grocery store and start shopping for regular items – things you can consume on a daily basis. As a little tip, avoid the middle of the grocery store as best you can. The real food, that if you consume in the right quantities will not be found in the inner isles of the store. They key foods will look like real food and be on the outter edges of your store… the fresh produce, dairy cabinet, and meat sections.
Another thing that you should consider making a regular part of your meal plans is the consumption of foods that are naturally high in good fat – these may include, avocado, nuts, seeds, meats and vegetables.
Step 5 – Focus On Strength Training
Working out has to be among the the right steps to gain weight. Exercise is probably one of the most important steps to gain weight. However, I do not mean that you should start to involve yourself into intense training programs.
No No. You have to focus on strength training, at least 3-4 times during a week and whenever you workout, you must never forget to take plenty of protein. This way you will be able to gain healthy weight while keeping everything in check.
Some good sources for protein includes, animal meats, eggs, , and nut butters. These food items are naturally rich in protein and combine with the right amount of carbs can work wonders for you if you are looking to gain weight.
Gaining weight can be a frustrating task. Trust me, I know. The important thing is to keep yourself focused and not get distracted. It’s a slow and steady process – something you have to allow your body to adapt to and let it change. It’s going to be a journey, a long one, so be patient and keep going and keep taking the right steps to gain weight – however, don’t forget to keep track of the progress you make and maintain your calorie and macro intake throughout this journey and, you will be able to see the results you desire.