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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 46,347 times.
With everyone seemingly obsessed with losing weight, it can be difficult to know how to gain weight safely and healthily. But don’t worry – gaining weight is completely doable if you’re determined to make a plan and stick to it.
Steps
Eat to gain weight
Claudia Carberry, RD, MS
Nutritionist
Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Nutritionist
Claudia Carberry, licensed dietitian nutritionist, says: “High-calorie foods will help you gain weight faster. Add fats like oil or butter to make them more energetic.”
- Store sauces like guacampe, tapenade, pesto, and hummus in the refrigerator for easy snacking.
- Bring a few nut bars with you to satisfy your cravings when you’re out and about.
- Drink full-fat milk instead of skim milk. [5] X Research Sources
- Add peanut butter or protein powder to smoothies and shakes.
- Plant-based milk such as coconut milk, peanut milk is a fatty and delicious drink.
- Try traditional nutritional drinks that are famous around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and protein.
- Drink water and low-calorie beverages after eating.
- Other fish oils may also help you gain weight. You should store sardines and canned tuna in the kitchen cabinets.
- Legumes are a good source of protein and starch.
- If you find it difficult to get enough protein, you can take a supplement such as whey protein.
- Fruits like bananas, blueberries, grapes, and mangoes can provide calories and fiber.
- Eat a meal or snack right before bed. Meals before bed can help you gain weight.
Build muscle mass
- If you like to go to the gym, you can work out on the treadmill.
- Sign up for a Pilates class.
- Enroll in a class or watch a video of an assignment before starting a new exercise format.
- Remember to stop if you feel pain. Pain is a sign that you are at risk of injury.
- Cardio exercises can include: jogging or walking, cycling, swimming or hiking.
- If you’re doing aerobic exercise and it’s hard to maintain your weight, you may need to reduce the intensity, frequency, or duration of your workouts.
- Eat a snack or snack at least an hour before exercise.
- If you have just eaten, you need to wait 3-4 hours before starting to exercise.
- Appropriate post-workout snacks might include peanut butter sandwiches, yogurt and fruit, chocolate milk and crackers, or smoothies with milk, yogurt, or whey protein.
- Find a trainer at the gym. Many times you will find a coach at the gym, they can even reduce the fee for the first consultation.
- Talk to your trainer about your weight and goals. Say you want to gain weight in a healthy way.
Keep safe
- Work with your doctor, dietitian, or trainer to set a weight-gain goal.
- You can gain about 0.5 kg to 1 kg of muscle per month if you are determined to gain weight and stick to your exercise regimen. You can gain more weight each month than this, but that’s the weight of both muscle and fat. Gaining about 0.5 kg to 1 kg per week is a healthy rate of weight gain.
- Without weight training, you can gain about 1 kg-2 kg of weight per month, including fat and muscle. [15] X Research Source
- If you want to cook for yourself but are busy during the week, try to make a lot of food on the weekends. If you are worried about food spoiling, you can freeze half of the cooked food.
- The general rule is to avoid fried foods, sugary snacks, soft drinks, and candy.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 46,347 times.
With everyone seemingly obsessed with losing weight, it can be difficult to know how to gain weight safely and healthily. But don’t worry – gaining weight is completely doable if you’re determined to make a plan and stick to it.
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