Many of you read this title and ask, why anyone would want to gain weight? Doesn't everyone look to lose weight? But there are active individuals in the community that are looking to gain weight. This weight gain may be to increase strength and power in a sport or secondary to a medical condition. But putting on pounds does not mean that people should take in high-calorie junk food. Let’s look at 5 steps to gain weight, healthily.
1. Set a realistic goal. Look to your family and keep genetics in mind. If everyone in your family is tall
and lanky you are not likely to gain large amounts of body mass.
2. Start a food diary. Track how many calories you take in each day. Add 300-500 calories to this number. These calories should be from whole grains, lean protein, and healthy fats.
3. Eat small meals and snack often. Your body will absorb the calories more efficiently if you take them in throughout the day instead of just loading up on one meal. Do not use supplements that promise instant weight gain. If it sounds too good to be true it probably is.
4. Have a professional asses your body composition and track your weight changes. In most cases the goal is to add muscle mass, not body fat.
5. If you are unsuccessful, contact a registered dietitian to help with your goals. They can change your eating habits and can help improve meal planning.
Ref: http://www.nsca.com/Education/E-learning/5-Steps-to-Healthy-Weight-Gain/
Img: http://leehayward.com/blog/protein-powders-vs-weight-gainers/
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