More often than not, the gospel that is widely propagated is how to lose weight. We come across several tips and tricks that promise to help us lose weight – even in as little as 14 days (don’t ask!). Fewer resources are available to those on the other side of the spectrum. What if you wanted to gain weight and actually keep it? What if you are an ectomorph who burns nutrients as fast as you consume it?
Well, we come bearing good news. In this article, we are going to share with you how to gain weight the right way and not end up over-burdening your organs with harmful toxins. Read on to discover how to up your number on the scale!
Consume more than you burn.
Fundamentally, the basic rule of algebra we learnt in school applies here. When we put in more than we take out, we end up having more left. When looking to gain weight, it is important to make sure you are not in caloric deficit. In plain English, you must ensure that you are not eating less food than your body needs.
Mostly, we struggle to gain weight because we have a fast metabolism rate. Food gets burned at a faster rate compared to those with a much plumper figure. The trick is simply to get in more food than you burn.
Eat healthier nutrients.
To better explain the point made earlier, bear in mind that eating more food doesn’t give you the license to eat anything you want (you could, but we want to make sure you are not on the highway to hypertension).
It is important to opt for whole foods over processed foods. Eating whole foods is a way to make sure you are getting all the nutrients there is to get, and you are also not putting your body under the stress of consuming too much sodium from processed foods.
Opt for fruits, vegetables, cereals, nuts, meat, chicken, etc. When choosing carbohydrates, opt for healthier options.
Snack between meals
One way to ensure you are getting extra calories is to eat small meals in between your meals. Again, opt for healthier options. Things like smoothies, fruits and nuts, healthy sandwiches are things to consider.
Choose weight training over cardio exercises.
Most times, people trying to gain weight stay away from exercising because they don’t find a need to. Exercising is good for everyone – no matter your weight on the scale. What may differ, however, is the kind of exercises that serves which body type better.
Cardio exercises such as running, skipping, etc., are good for your heart but they will not serve your goal of gaining weight in the long run. They end up burning body fat and would be better suited to people trying to lose weight.
Incorporate some weight training into your routine. Start small and build up as you progress. What weight training does is that it forces your muscles to grow in size, which when fueled the right way, could increase your overall body size.
Weight training plus more protein intake will give you slightly bigger but more toned physique, whereas weight training plus general caloric surplus will help you gain weight faster.
Fall back on food supplements
To be fair, it’s worth acknowledging that it’s usually hard to get your body to eat as much food as needed to gain extra calories. Something to consider are food supplements. Supplements complement your normal food intake to ensure that you get your required nutrients and more (if needed).
Protein supplements are a good way to get extra grams of daily protein intake without having to eat more food than you can.
When opting for supplements however, it is important to make sure you are getting one that isn’t laden with toxins. It’s always advisable to consult your health practitioner before you start taking any supplements, to ensure they are good for you.
Embrace your physique.
The journey to weight gaining can be hard and stressful – we know. But the key to feeling good about yourself, no matter your physique, is to embrace it. We can’t all be curvy, plump, thick or whatever your goal is. Yet, we are all beautiful and unique in our own way. Embrace that, do the best you can and most importantly, stay healthy. That is all that matters!