How to gain weight

There is certainly a lot of information on how to lose weight but resources dedicated to healthy methods to gain weight are at a minimum even though it is just as challenging. But, just like losing weight, it is possible if one follows simple steps. However, do not confuse gaining weight with eating calorie dense processed foods because not only will you be gaining unwanted fat but its also terrible for your overall health. What you want to do is add foods that are nourishing slowly into your lifestyle by following strategies that will put you on the right path to your goal. This article aims to do this

Why should you gain weight?

Before jumping into the methods of gaining weight, we must first ask ourselves why we should gain weight in the first place. There are several reasons why one may want to gain weight, for someone like me, the simple answer is to get stronger, the more calories you consume, the bigger you are going to get and the stronger you will become. People may lose weight because of stress, illness or injury.

#1 Increase your calories

This is fairly basic but can be confusing if you don’t follow some basic rules. In order to gain 1lb (0.4kg) one must consume 3500kcals, now that is not wise nor is it sustainable to do in one day so the best method is to divide the total calories into 7 days of the week, therefor adding 500 kcals to your daily calories. This is ideal because it ensures that you gain weight slowly and steady across time. I’m not a fan of counting calories unless there is a medical reason for me to do so, but just to paint a picture for you guys, lets have a look at how you can add 500 calories into your daily caloric intake:

- Adding ½ avocado on toast with eggs

- Using oils (olive oil, coconut oil etc.) rather than fat free sprays

- Using meats that are higher in fats compared to lean meats. E.g. chicken breasts vs chicken thighs

- Adding nut butter to your morning oats

#2 Add high calorie foods

Avocado: considered a fat, avocados are a very dense caloric food and the beautiful part is they can be added to pretty much anything. We can add them on toast, use them in smoothies, add them to soups and desserts.

More dairy: if you are fortunate enough to be tolerant to lactose then adding dairy products such as milk is a great way to up your calories and protein. 1 cup of milk contains 103 calories add can be added to your morning oats, coffee and protein shake.

*If you follow a plant-based diet then you may use dairy alternatives. Soy milk contains more calories (131) and protein than dairy milk and can be used in the same meals as you would use the dairy milk.

Nuts: this is a fantastic food to add in order to gain weight because just a single serving contains a high number of calories, fats and protein. Almonds, macadamia and walnuts are especially dense. This is the perfect snack to have if you want to gain weight.

Add more to your salads:

instead of having a plain salad, add more ingredients such as cranberries, seeds, olives and cheese. Olives are loaded with fats and can be added to wraps, sandwiches and snacks.

#3 Throw in some smoothies

Opt for drinks that are hydrating but high in energy as well. A great way to achieve this is by including smoothies that include avocados and bananas. If you are not a fan of smoothies then consider adding lattes made with full-fat coconut milk.

#4 Be patient with yourself

A number of my clients come up to me with specific goals and the best advice I give them is to be patient with themselves. It takes a while for the body to adjust to something new but it is possible if it is approached with care. This is the same with food, you can’t expect drastic changes in a short space of time. At first it might seem difficult to increase the amount of food we eat at first but if you follow these steps I think it is possible

- Exercise often: this will increase your metabolism which in turn will leave you feeling hungry after your workout. My best advice would be to perform HIIT and weight training rather than cardio.

- Plan your meals beforehand: sometimes we feel too tired to eat or, even worse, cook. But in order to gain weight, you must eat and increase your calories. Having your meals already packed and ready removes the hinderance and excuse of skipping meals.

- Avoid "fat-free" or "low-fat" products: full-fat products have more calories in them to help with weight gain.

Summary

Increase your calories: Slowly add more dense ingredients to your meals

Add smoothies to your diet: Opt for drinks that are hydrating but high in energy as well.

Plan ahead and be patient with yourself: Have a plan on how to achieve your goal by setting systems that you will follow on a daily basis then be patient with yourself.