How To Gain Weight Safely All too often people are worried about thestruggle to lose weight.
We are bombarded with weight loss ads, gymmembership deals and ways to eat healthy.
Speaking of which, why don’t you check outour videos about eating healthy after this one.
Anyway, getting back to the issue at hand.
While losing weight is a valid and commonissue in today’s world, there’s another side of the scale.
Folks who want to know how to gain weight.
No matter what you weigh, there’s a Besitevideo for everyone! Hit subscribe, and click the notificationbell, too so you never miss your next favourite video! You may be thinking; “Why would I possiblywant to gain weight?” Well, it’s actually a pretty common thing.
There’s a lot of reasons people strugglewith weight gain.
It could be to build muscle mass.
It could be a body image thing, we all wantto gain or lose a few extra pounds and since everyone’s metabolism runs at a differentspeed it may be harder for some to hit their desired weight (whether it’s loss or gains).
It could also be something health related.
When you’re sick, a common side effect islosing weight and folks who have gone through something that caused them to shed a few poundsmay need to get it back on their road to recovery.
For all these reasons and more gaining weightcan be a struggle for some.
Being underweight can cause health issuesas well, it’s not just overeating we should be concerned about.
Plus women and girls are 2 to 3 times morelikely to struggle with weight gain according to the CDC (Centres for Disease Control andPrevention) .
Since being overweight is a more pressing issue we don’t often hearabout the health effects of being underweight.
However, it could be just as bad.
According to a study published in PUBMED beingunder the recommended weight showed a possible 140% greater risk of early death in men, anda 100% greater risk early death in women.
There’s other issues too, HEALTHLINE sitesa few studies that say undernutrition can affect your immune function, cause fertilityproblems, possibly cause osteoporosis and fractures and cause a greater risk of infections.
Not to mention the possible increased riskof dementia.
Okay then, with keeping your health top ofmind, here are some safe and healthy ways to get your gains.
First things first, you need to know if you’reactually underweight, or if your weight is an issue.
There’s something called a Body Mass Index, or BMI.
BMI can tell us if we’re in the average, underweight or overweight category.
Keep it mind it’s not completely accurateas it only takes into consideration your height and weight.
There’s no account for muscle mass, or differentbody types, you could be somewhere in these numbers and be perfectly healthy, it’s allon a case by case basis.
If you are concerned and want an accuratereading, best to see a professional.
The average BMI reading for someone who isthe suggested “average weight” is anywhere from 18.
5 – 25 BMI.
This means if you’re under 18.
5 on the BMIscale, your classified as underweight.
Again, always best to get a second opinionwhen it comes to your health.
But if you’ve discovered you need to puton a few pounds, we have some great tips on gaining weight safely.
We don’t mean a diet of cake, soda and icecream either.
This isn’t a free pass to eat whatever youwant, unfortunately.
(We’re sad too, pizza fridays are the best).
If you’re underweight you want the typeof fat that’s going to help build muscle, not belly fat.
This goes double for those dealing with diabetes, the last thing you want to do in up your sugar intake or neglect a healthy diet.
Plus forming these good eating habits now, will only improve your health in the long run.
HEALTHLINE says to gain weight slowly butconsistently, you should aim to increase your calorie intake by 300-500 daily.
This means 300-500 more calories than youburn each day.
If you want to speed up the process a bit, aim for the 700-1, 000 caloric intake range.
Counting calories is a really easy way tokeep track of how much you’re eating, and improving.
You can keep a calorie journal or use a caloriecalculator on the internet.
Either way it’s a concrete way to keep youon the right track, and will hopefully inspire you to stick to the plan.
If counting calories sounds like a difficultthing, don’t worry.
You’ll get really good at it quickly, andwon’t have to be counting forever.
This is just a great way to get started.
Or you can create your own method! Now that you have a plan in place, and aregoing to avoid the unhealthy route by eating chips and sugary stuff, what should you actuallybe eating? You may have heard this in the weightliftingcommunity before, but it’s all about the protein.
In order for you to build muscle, you needlots of this stuff.
It’s what muscles are made of, literally.
If we didn’t have protein to build muscle, then all these extra calories would probably just end up as fat.
Eating a diet that’s high in protein willencourage your body to take all those calories you’re putting into your body and turn theminto muscle mass.
Some foods high in protein are; fish, eggs, legumes, nuts and certain dairy products.
We should mention one not so wonderful thingabout protein.
While it’s a great tool for gaining weight, it’s very filling.
Which means you might not be as hungry beforeeating your next meal.
Something pretty key when it comes to gainingweight.
How do you avoid this? There are things like protein supplementsthat come in a powder or power bar that you could look into.
Since you’re going the healthy route inyour weight gain journey, you’re probably thinking it’s best to avoid carbs, right? Not so much.
HEALTHLINE recommends eating foods that arehigh-carb and high-fat along with all that protein we mentioned earlier.
In order to gain more calories (and stillbe hungry) you’ll need those carbs and good fats.
They also say you should try to eat at leastthree meals a day and have a few healthy snacks planned in between in order to reach yourcalorie goals.
Things like fasting and eating smaller mealsare great if you’re looking to lose weight, but remember you’re trying to gain weightsafely here so different rules apply.
You’ll want to focus on foods that are single-ingredient.
The more natural and organic the better.
Unfortunately these healthy diets are prettyfilling, but you’ll be happy with the results and how great you feel once you get into aproper routine.
Be sure to spice things up a bit when cookingas well, and we mean literally spice it up.
Sauces and spices are your friends.
They basically augment the taste of anythingand everything.
This’ll have you craving something that’shealthy and delicious, so you’ll want to eat more of it as a result.
HEALTHLINE has done some of the hard workfor you and has given us a fantastic list of high-carb high-fat foods that you can addto your diet, Thanks healthline! They include: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit like raisins, dates, and prunes.
High-fat dairy like whole milk, full-fat yogurt, and cheese.
Extra virgin olive oil and avocado oil anda great source of healthy fats.
Whole grains like oats and brown rice.
Chicken, beef, pork and lamb, make sure tochoose fattier cuts.
Potatoes like sweet potatoes and yams.
Dark chocolate (yay, you can have chocolate), avocados, peanut butter, coconut milk, granola and trail mixes.
That should get you started, although someof these foods are filling, who’s gonna say no to another piece of chocolate? Oh, and here’s something we thought we’dnever say, you can avoid vegetables.
We don’t mean avoid them all together asthey are vital to a healthy diet, but you don’t have to focus on eating a totallyplant-based diet.
While vegetables are full of vitamins andnutrients our bodies need, they’re not going to help much in the calorie department.
So don’t neglect veggies all together, justmake sure you’re including more of those foods from the list we mentioned earlier intoyour diet.
One thing we’ve yet to mention is exercise.
Sorry, just because you need to gain weightdoesn’t mean you can skip the gym.
Remember talking about all those caloriesturning into muscle? Well the only way they will do this is ifyou are building muscle, which means working out.
One of the best ways to gain muscle is tolift weights.
We know, sounds kind of daunting but thereare lots of special programs for beginners at your local gym, personal trainers and guidesthat are waiting to help you along and who want you to succeed.
You’ll be a pro in no time, and remember, we all start somewhere.
Lifting weights will help you to build musclemass, which is what you want.
Things like the treadmill or anything elsecardio heavy are great for your health, but they tend to burn up calories more quickly, so these are things you shouldn’t really focus on right now.
Now that you have all these tips and tricksup your sleeve, here are a few easy things that you can incorporate into your daily routinethat should help with your weight gain journey.
They are:Not drinking water before a meal, as water will make you feel fuller.
Eating more frequently throughout the day, even if it’s just a quick snack.
Add cream to your coffee for a calorie boostin the morning.
Eat your vegetables last as they have lesscalories, and you want to save your hunger for the good stuff (like avocados)! Get a good night's sleep.
This is pretty essential no matter what thesituation.
Getting a restful sleep will not only helpyou physically, it’ll do wonders for you mentally.
Check out some great Bestie videos for someawesome sleeping tips! Don’t smoke.
Not to nag, but smokers tend to be skinnierthan non smokers.
Just one more thing you can do to reach ahealthier you.
And that’s the video! Do you struggle with weight? Are you going to use some of the tips we gaveyou in this video, in order to reach your goals? Do you have some great tricks for gainingweight you’d like to share with your fellow Bestie viewers? Why not write them in the comments sectionbelow!.