It's not easy to modify your weight, whether you're reducing or gaining. Your body develops a "set point" for the weight over time, which can be difficult to shift. Whether you're underweight due to a medical issue or fast metabolism, or you wish to add muscle mass, the following tactics will help you gain weight safely:
1. Increase your calorie consumption
Athletes who desire to grow muscle mass should intentionally increase their calorie intake. High-calorie meals, such as protein-rich meats, healthy fats, and whole grains, should be consumed in large quantities. Are you battling cancer or aging-related frailty? You may eat everything you want. Cake, cookies, and milkshakes are all on the table. The main goal is to eat more calories.
2. Eat more regularly
Consuming more calories is easier when you eat more frequently. If you find it difficult to stop eating after three meals, consider eating 5 to 7 meals per day instead of the normal three.
3. Increase your calorie intake by adding extras to your meals
Nuts can be sprinkled on porridge, yogurt, and salads. Cheese can be added to soups, stews, and scrambled eggs. Flaxseed powder can be used to protein shakes and smoothies. You might even put a teaspoon of peanut butter on your plate at each meal.
4. Attempt liquids
Do you have trouble chewing? Do you have a case of exhaustion? Don't feel like cooking? Liquid calories, such as nutrient-dense smoothies, can be a good option. Plus, these high-calorie shakes are nutritionally dense but not as filling as, say, an apple. "The stomach feels volume, not calories," Carion explains.
5. Sip fluids between meals
Instead of drinking calorie-free beverages with meals, sip throughout the day to encourage you to eat more at mealtime. "You don't want to be so stuffed and bloated that you can't eat anything else," Carion advises. Plus, sipping high-calorie beverages will provide you with extra calories, protein, carbs, and fat without you having to think about it.
6. Fill up on fats
Filling up on healthy fats like nuts and nut butters, avocados, and fatty fish like salmon is one of the greatest methods to gain weight if you're healthy but underweight or an athlete who wants to increase muscle mass.
Try all of the above, as well as full-fat dairy products like cream cheese, sour cream, heavy whipping cream, and full-fat ice cream, if you're dealing with a chronic disease or an age-related loss of appetite.
7. Continue to exercise
Exercise is beneficial to one's general health and well-being. It can also assist you in gaining weight (strength training is especially beneficial). An added benefit is that regular exercise may improve your appetite.
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