Most at times we hear about how we must lose weight. We do not see a lot on how to add weight. Basically a lot of people, in an attempt to lose weight tend to overdo it, thereby becoming underweight. There are a lot of issues concerned with being underweight such as fertility issues and slower recovery after illnesses. People who are underweight are more likely to suffer from complications from medical procedures. For one to gain weight medicines or supplements are not needed although they may help. What you really need is increasing your amount of calorie intake. Here are things you can do to gain weight.
1. Calorie surplus
You must first of all have a gain weight plan. You must have a plan to take a calorie surplus by consuming more calories than your usual. However you don’t have to take thousands of calories, just 250 to 500 extra calories daily so, that you can gain about 0.5 to 1 pound a week.
2. Quality protein
Make high-quality protein a part of your daily diet. Protein is very important as it repairs damaged tissues, support muscle tissue. Protein can help facilitate muscle gains adding to your weight, if you add strength-training exercises to your adding weight plan. To calculate your protein needs for weight gain when you’re strength training, multiply your weight, in pounds, by 0.6 to 0.8 to get the protein grams you need daily. For instance, a 110-pound person needs 66 to 88 grams per day, therefore add protein to your meal every day.
3. Healthy fats
Fat should be a part of your diet, because it helps you to gain weight. A gram of fat boasts 9 calories, this makes calories a concentrated source of energy. Fats also adds flavor to your food, so you enjoy your meal. However avoid processed foods, because they contain high levels of saturated fats, that clog your arteries. Instead, take in unsaturated fats preferably those containing Omega-3 fatty acids.
4. Enjoy high calorie snacks
If you are still avoiding snacks start enjoying now, because they help you with adding weight. Snacks can help you take in more nutrients and it helps you increase your calories. You can take snacks like peanuts, pecans and nuts.
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