How to Gain Weight!
♕An Ulzzang's Beauty Diary5 October 2013
11:00 AM EST
Entry #15 DIET/FITNESS: How to Gain Weight!
Dear Beauty Diary,
Many people may be struggling to lose weight, but there are also others on the opposite end of the scale, whether it be for health or body image reasons, who are struggling for more weight in order to achieve a healthier, fitter body. Gaining weight may actually prove to be as hard as losing weight. But do not worry, for I will provide you with the tips on how to gain some extra weight ;)
It'll be easy with my tips; I promise.
1) Determine your daily caloric intake and add about 500 more calories.
Five hundred calories is enough to provide a bit more sustenance, but it won't make you feel too full or sick. It'll help you put on a bit more weight, and it's easy to do. Eat a snack bar in between breakfast and lunch or drink a thick, filling milkshake to keep yourself full in between meals. Remember, eating unhealthy food just to gain weight is very, very detrimental for your body. There are still many healthier options you can choose from.
2) Focuse on hefty foods.
Instead of watery fruits (watermelon, oranges, peaches, plums), opt for denser ones such as bananas, apples, and even some dried fruit. Also replace watery vegetables (cucumbers, broccoli) with more starchy ones such as potatoes, carrots, peas, and corn. Eat whole grains, and when eating bread (or any other carbohydrate: bagels, crackers), be sure to apply a generous amount of jam, butter, cream cheese, or some sort of healthy spread. For me, I always like to use a spinach dip to spread on my bread. It's supposed to be a dip, might sound disgusting, but tastes amazing! You can also try mayonnaise, cheese slices, hummus, and guacamole. For drinks, real, thick fruit juices and whole milk are healthy and wholesome options. Even when you are trying to gain weight, be sure to avoid junk foods such as soda, chips, etc. You are trying to gain weight, not become unhealthy.
3) Eat more protein.
Even while you are intaking more calories, you might still be losing body mass. Protein, as we all know, is especially important to the muscles in our bodies. More muslce lends to more body weight. Some foods to consider eating more of include soybeans, tofu, tuna, peanuts, and peanut butter. Of course, any other meat is good too. Whey or soy protein poweder is a nice option as well. I like to add it into my cereals, yogurt, salads, and even my drinks too!
4) Add oils.
oils such as olive oil, coconut oil, and canola oil are wonderful options. Add a generous amount of oil when cooking food. Be sure to still avoid unhealthy oils such as vegetable oil (soybean oil) and shortening. Slightly more healthy (but not as great as oils) are safflower, sunflower, and peanut oil.
4) Do weight training.
Don't do cardiovascular exercise, which will only help you lose fat. Do muscle training exercises. You don't have to become buff or anyting, but lift some weights and build a bit more muscle to help you increase your body weight. So avoid cardio such as running, swimming, bicycling, and opt for muscle exercises such as weight lifting, push-ups, curl-ups, etc. Of course intaking more protein will help with building more muscle!
Extra tips:
*Avoid binging. Cycles of binging (or overeating) and fasting have been shown to have negative effects on glucose and insulin levels, as well as potentially damaging metabolic processes over a long term. Instead of pigging out at one meal because you want to consume as many calories as possible, try to spread that intake out over the entire day. [Source: wikiHow]
*Drink lots of water. Being hydrated is very important for your body, especially as your body is undergoing changes. [Source: wikiHow]
*Don't work out the same muscle group on consecutive days. Your muscles grow, repair themselves, and strengthen while you rest, so try working out the same muscle group every other day. [Source: wikiHow]
Helpful Links
11 Foods that Will Make You Gain Weight
Yours truly,
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