How to gain weight fast taking care of your health
Skinny or slim let me tell you how to gain weight fast healthily. No stories, being too slim or underweight can be an issue if you have a poor diet or other health issues. Some will say just be eating, no, you may be eating junk, or say take weight gain drugs or supplements, hum! you may waste the money with no results.
See, you have to be ready for this, challenge yourself in the next 30 days and you will see results. You should aim to gain weight fast in a healthy way to avoid future health complications like diabetes, heart disease, and complications due to obesity.
So enough said, I believe you are ready right? Good. First, let us bust some myths. While it may be hard to believe, the stomach of a naturally thin person can be the same size or even larger than people we consider to be fat. Thin people can have unhealthy fat and interestingly this kind of fat can do most harm you do not see as it’s found in the “omentum”, a kind of internal sheet that lies over and around your internal organs. That is why I said you must challenge yourself so, start by setting a 30 days calendar on how to gain weight fast.
Now, let us have a list of actual kinds of foods and exercises that will bring you the results you need in no time. Remember, gaining weight the right way is very important than having excess food intake that leads to unhealthy fat.
What does a healthy diet look like?
A good combination of the following which we will break down further and if you can make a meal plan from it, it will be helpful.
- Vegetables
- Fruits
- 100 percent whole grains
- Good fats (omega-3 fats)
- Low on sugary and processed foods
See you don’t need to break the bank before you can eat a healthy meal. I will show you Nigerian foods that you can take.
What healthy foods can you eat?
Oya take a picture and check your current weight before we begin. You need to increase your intake of healthy calories, proteins, vegetables, dairy and do not skip breakfast as you plan on gaining weight.
Lean Meat
Do not get confused, lean meat means at least trim off some fat when you buy beef, pork, chicken, and turkey. These meats contain good quality protein which you need to gain muscles as you plan on how to gain weight fast. Red meat is leucine-rich, the amino acid which is key for muscle growth. For more calories, eat chicken cooked healthily, for example, do not deep fry it in a sea of trans-fat oil, just boil and fry it lightly or roast it. Chicken can be combined with starchy foods to make a calorie-dense meal like; white rice, potatoes and whole-grain bread.
Whole Grains, Eggs, and Milk
To avoid traffic, we rush out early to work and most times miss breakfast. So, to ensure you eat in the morning, buy oats, cereals, and brown rice. Prepare this by adding milk and eggs. Wow! grains contain soluble fibers and antioxidants, and eggs have a high amount of fat, calories, and protein. For milk, drink it 3 to 4 times a day. Milk is a great product for weight gain, especially when you are taking it regularly.
Whole Wheat Bread, Peanut Butter, and Cheese
You find these in every shop and it's not expensive. Get whole wheat bread and spread peanut butter on it or put cheese between two slices of bread, hum yummy!! This combination is rich in proteins and calories. Please add to your how to gain weight fast calendar. Whole-wheat loaves of bread are well-off in fiber and help you feel fuller for longer. Peanuts are packed with protein and fat. A single tablespoon of peanut butter has around 100 calories. Cheese can add more than 69 calories to your meal as it is made from concentrated milk that provides proteins, calcium, cholesterol, and fat to the body.
Beans, Potatoes, and Yogurt
Ok, so this is a suggestive meal for launch. Combine beans and potatoes with yogurt. Beans are rich sources of fiber, protein, and carbohydrates, eating this with potatoes full of carbohydrates either boiled or fried has a huge impact on weight gain. Finish this up by drinking full-fat yogurt taking in a variety of ways, for instance, Yogurt and fruit (yogurt (1-2 cups), fresh or dried fruit, nuts, seeds, honey). You can always buy this at some smoothies shop.
Vegetables and Fruits
Forget what you have been told, you need fruits and vegetables to balance off your meal and below, I will tell you which ones can help you gain weight.
- Pumpkins – Pumpkins are starchy vegetables, we eat more of their leaves here though and they still can be helpful for those trying on how to gain weight fast.
- Corn – When in season eat a lot of this. It is a starchy vegetable. The starch in corn helps in storing fat and eventually weight gain. Eat it boiled or roasted with salt for a tasty feel.
Okay, let me close this part with what you need to relax with – Smoothies.
Banana Peanut Butter Weight Gain Smoothie
This smoothie contains 40 grams of protein. Just one tablespoon of peanut butter has around 90 calories, peanut butter contains Vitamin B3 which is good for nerve function while bananas are a great source of carbohydrates rich in potassium and contains minerals crucial for blood pressure control.
With these items ,you are good to go.
1 medium banana
1 ½ tablespoons of peanut butter
28 grams of soy protein powder
1 cup 1% milk.
Mango And Banana Smoothies
So refreshing ,this smoothie can increase your calorie intake. By drinking this weight gain smoothie, you have already consumed enough vitamin C for the whole day.Mangoes provide you with a good amount of carbohydrates which are rich in various antioxidants that help boost the immune system.
Ingredients:
- ½ bananas
- 1 mango
- ½ cup Greek yogurt
- ½ cup coconut milk
Try these recipes and see how to gain weight fast in a healthy way and look fresh.
You need to sleep. LoL, where did this one come from?
Yes, it's correct you can't be making efforts to gain weight and burning up the calories just as you gained them. Aside from eating and exercise, get enough sleep. Try to sleep for about six to eight hours every night. For example, if you have to wake up at 5am to prepare for work, try to go to bed at least by 10pm. Before this time try to get set for the next day work between 9pm and 10pm.
You might have read or noticed that lack of sleep makes you eat more, well that's a fact but the body metabolism needs rest to repair our body cells and restore energy. So not getting enough sleep can affect your health in the long run. A lack of sleep affects the hormones that control hunger and you may find yourself eating more junk than healthy food, which can result in unhealthy fat. Chemicals that strengthen your immune system start to circulate in your blood during your sleep and you need this for better health while you are on your how to gain weight fast mission.
Now more around sleep, try to reduce your stress, if anything happens to you the work and life will continue. Also reduce any bad habits like smoking and alcohol intake.
Exercise. A slim person? Yes, read on.
The answer to that question coming to your mind is YES. Everyone needs exercise whether you are fat or slim, Overweight or underweight; the exercise you do varies depending on what you desire to get from it. There are some exercises called strength training exercises, these exercises can help you gain weight by building your muscles. Strength training exercise is a different type of workout that you can do almost anywhere including the comfort and privacy of your home. These exercises do not really have to reduce your weight but it will improve your mood and overall well being. Surprisingly, you will find out that the more you exercise the more you get hungry, that is, it will stimulate your appetite. Also, these exercises improve posture, balance and stability. Examples of strength training exercise includes: Warm ups such as jogging on the spot, brick walking,yoga, push ups, stretching,
I’m sure you want to have or maintain your desired body shape while you plan on how to gain weight fast.
