While there are people who struggle to lose weight, there are also those who find it hard to gain weight safely. In typical Filipino households, we prioritize health and happiness among others. We make sure to eat three times a day and maybe do a bit of exercise to keep ourselves healthy and fit. (image source)
A healthy weight is hard to maintain, especially when your own body does not seem to cooperate. Being underweight poses a lot of health problems. Although challenging, gaining for that healthy weight level is not impossible. Like other things that are achieved, there are steps that need to be followed.
Here’s how to gain weight safely in no time:
Find out your required calorie intake
Similar to losing weight, adding more pounds will depend on the amount of food you eat. To lose weight, we have to consume less than what we use. Therefore, to gain weight, we have to eat more. Finding our the required calorie intake is easy with available online calculators. Find out yours here.
Snack on healthy high-fat and high-protein food
Eating the right food also plays a huge factor in gaining weight. A regular intake of high-fat and high-protein food will work wonders on your journey for healthy weight. Protein can help increase your muscle mass. Milk, eggs, meat, and nuts are all effective food in adding more pounds to your weight.
Skip junk food
As with all diets, it will be more effective if you stay away from unhealthy food. While they’re not good for you, they can still serve as a treat for when you reach a milestone. Just remember that you’re trying to gain weight safely, and the best path for that is by eating right and healthy.
Eat before and after a workout
This will help you gain weight by helping you increase your muscle mass. Eating before and after a workout doesn’t necessarily mean immediately. Have a meal 2-3 hours before and after exercising to increase your stamina and build more muscles. Milk, rice, protein shakes, and starchy foods are good go-to foods.
Talk to a doctor or nutritionist to make sure that your diet is working
Ensure that you’re on the right path in your weight journey by consulting a nutritionist. They can help determine underlying factors that prohibit you from gaining weight. They can also draft out a plan for you to complete a complete food list and workout suggestions. Always ask a professional for help when it comes to changes in the body.
Take supplements to help with your weight gain
To gain more weight, it can be helpful to take supplements. People who have struggled to gain a healthy weight have given positive reviews on supplements like Appeton which they claim made them gain quickly and safely. Taking the supplement at least once a day (or depending on the instructions) can lead to better health results.