In the world of health and fitness, fast yet effective weight loss plans and tricks are aplenty, with a long list of zany if not dangerous dieting routines. As difficult it is for some to lose weight, the concept hits a familiar vein for those on the opposite end of the spectrum.
Being underweight puts a person at many health risks, including a weakened immune system and fragile bones. Although ‘how to gain weight’ may not be as common a Google search as ‘how to lose weight’, many will still turn to easily accessible sources that may not be as credible as they seem to find out ways to put on a few pounds.
When it comes to healthy weight gain, both nutrition and fitness play crucial roles. For those seeking healthy weight gain tips and tricks, PurelyB’s Health and Wellness experts, Carina Lipold and Marissa Parry have got you covered. Here are their tips on how to gain weight the healthy way:
Food and Nutrition
Carina says: Have Balanced Meals and Pump the Protein
- The normal "healthy diet" rules apply, as your body needs all the nutrients in order to function properly. By having a well-balanced meal, you’re providing the body with all the building blocks it requires to provide a sufficient amount of energy to last the day. However, it’s recommended to integrate more protein into your diet (2g per kg of bodyweight). Also, do make sure you have enough calories per day to cover the body’s caloric needs, which includes your workouts. Often, it’s good to consult a nutritionist to see what’s best for you.
Marissa says: Eat Healthy Fats & Don’t Skip Meals
- If you are someone who is struggling to gain weight, don't succumb to eating anything and everything. Many people tend to fill themselves with processed and high-fat foods in an attempt to gain weight. It’s effective, but an unhealthy way to do so. You still need to nourish your body with good food. Try incorporating foods such as coconut oil, avocado, and nuts into your diet, as they are full of healthy fats. Get your source of energy from good sources of carbohydrates such as whole grains (oats, quinoa, bulgur, brown rice, buckwheat) and starchy vegetables (sweet potato, yam, pumpkin).
- Have a snack before you sleep. Having a snack before bed will give your body that extra fuel for the healing and cell regeneration that takes place during sleep. A snack helps to stabilise blood sugar levels, staving off the blood sugar spikes or crashes that can very well disrupt your sleep patterns. Sleep is important as the lack of sleep can affect your immunity, energy level, metabolism, appetite and weight. The better you sleep, the healthier you will be.
Fitness and Working Out
Carina says: Muscle Up!
- When doing a workout, follow the good old 3 x 12 reps. This will help to build up lean body mass. When choosing the weight, is has to be a weight that you can hardly lift a 13th time after each rep - only then will you give your muscles the impulse to grow.
Marissa says: Body Weight Exercises Do Wonders
- Exercise can help increase your appetite. By having a consistent exercise regime, this can establish a regular eating pattern, which may help to gain weight.
- Limit the cardio type exercises, and spend more time on building muscle whether it be through lifting weights as Carina has suggested, or body weight exercises such as lunges, squats and push-ups.