How Much Weight Can You Gain After Eating A Meal How Do I GAIN Weight?

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How Do I GAIN Weight?

Although the goal is not as common as losing weight, there are some people who have weight loss as their goal. The reasons vary from person to person, but they may include wanting to gain weight for exercise, wanting to gain a few pounds after recovering from an injury or you are simply underweight and having trouble making a size increase or your Doctor has asked you to. weight increases.

Before embarking on your weight gain journey, I would be remiss if I didn’t encourage you to visit your Dr for a check-up first. It is possible that you are not underweight. While I’m not a fan of BMI, underweight is defined as having a BMI of 18.5. (The media plays a big role in how you view your body and it may be that your skin is not good) However, there may be a medical reason why you are having trouble gaining weight and your Doctor would be a good place to start. OK, all cleared up by your Doctor? Then let’s look at ways to help you gain a few pounds.

Gaining weight will generally follow the same formula as losing weight – but in reverse. If you need calories below of calories out to lose weight, then it stands for the reverse reason that will have the opposite effect — and it is! So the scientific universal formula for weight gain is the number of calories you need bigger instead of calories out.

It seems simple and you just need to increase the ration of McBurger every day? Well, not so fast. You want to do this properly and in a healthy way—and slowly. So without further ado, here are some tips for your bag of tricks.

NUTRITION

1. Determine how many calories you are currently consuming and how many calories you need based on your daily activities. You can use a good online tool for this. Whatever the number is, it represents the number of calories you need just to maintain your weight (I know, I ended my sentence with a preposition-I’m crazy like that) Now that you know the number, you should Raise it you r daily calorie intake by, oh, let’s start with 500 calories a day Add. When you gain or lose weight or change your activity level or have a change in health then your calorie needs change so always update with what your calorie target is. A food diary is a great tool, especially in the beginning.

2. Try to eat more often-YEAH!! If you eat 3 meals a day, then try adding a few healthy snacks throughout the day.

3. When you eat regular meals, increase the portion size. If snack #1 was going to be yogurt (I know…yuck!) then have 2 yogurts instead. At dinner, eat two vegetables. The goal is to try to increase the portion size of each meal

4. Focus on good food. Whole wheat bread is dense and you can cut thick slices and put it on your favorite toppings like peanut butter, honey, hummus… Mmmmm. When choosing vegetables, choose those with a low water content. Things like cucumbers have a lot of water so they will make you look fuller when you take them but you take less calories…you don’t want…you want potatoes, carrots, corn etc. Choose something firmer like bananas over oranges (dried fruit is good!)

5. Fat is where it’s at (My mom said I’m always good at rhyming words) Fats are great because they pack 9 calories per gram while carbohydrates and proteins only have 4 calories. BUT… take your pick healthy fat. Nuts, seeds, peanut butter, avacado, hummus, oil…they’re all good! And the good thing is that you can add some of this to everything you eat. Cook eggs? Cook in oil … Have toast? Spread on some hummus… Have a salad or cereal? Sprinkle on some nuts or seeds and add more oil to the salad. You can add healthy fats any time you sit down to eat. Toss some dried fruit in a salad or granola. Top the potatoes with oil or cheese or go wild and throw some chili on top of them.

6. Sick of eating? Drink your calories. There are many great healthy meal replacement drinks out there but why not make your own smoothie? Make milk, fruit, honey… whatever… and sprinkle it with seeds. You can also try replacing some of your water intake with juice or an occasional sports drink.

7. Remember, slow gain is best. To gain weight quickly only increases the chances that the weight you gain will come from fat mass and not lean body mass. Gains of about half to one pound per week should be your goal.

TRAINING

1. Gain some muscle. You want to make sure you’re adding some lean muscle and that all your weight isn’t just fat. If you incorporate a resistance routine three times per week (such as bodyweight training or weight lifting) then you can gain some lean muscle mass and what’s even better… the increased workload may even increase your appetite… WIN!! If you want to increase muscle mass, then add extra protein to your diet. Too little protein intake can make you lose body mass to maintain a healthy intake. Nuts, beans, chicken, tuna…all good!

2. Avoid extra “cardio” type workouts like jogging and focus only on resistance training.

3. After exercise, have a light snack that includes protein such as eggs on toast, wheat crackers with cheese or just a glass of chocolate milk. Protein will act as a building block to help repair and rebuild muscles after exercise.

4. Incorporate a stretching routine into your day. OK, this alone won’t help you gain weight, but with the extra resistance training, stretching will help keep your body from getting sore and keep your body moving properly.

SUPPORT

**Tell your friends and family what your goals are so they can get involved and help support you in your goals. Join an online group with like-minded people so you can talk to others. Don’t discount this—having the right support is key to anything in life.

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