How to gain weight – useful tips for those who want to gain weight – Health

A common and huge request from people is to lose weight, so it is rare to find advice that tells you how a person can gain weight. And for many this is also a big problem, reports Sports.kz with reference to it Focus.ua.

Whether you’re trying to pack on the pounds because you’re overweight, have a fast metabolism, or just for a personal goal, it’s important to do it in a healthy way without hit on unhealthy food. Here are five tips to help you gain weight naturally and healthily. Only My Health writes about this.

Eat more nutritious foods

The key to gaining weight is to eat more calories than your body burns. However, this does not mean that you should only eat chips and sweets. Choose nutritious foods that contain both calories and essential nutrients. These include whole grains, nuts, seeds, avocados, dairy products and lean meat.

A study published in the American Journal of Clinical Nutrition found that eating a diet full of nutritious calories supports muscle growth and fat storage in a balanced way. Including high-calorie snacks, such as peanut butter sandwiches, yogurt, and granola, can help you achieve a daily calorie surplus.

Choose your protein

When you gain weight, the priority is to gain muscle mass rather than fat. Protein plays a vital role in muscle building and repair. Include protein-rich foods such as chicken, fish, eggs, legumes and tofu in your daily diet. If you find it difficult to meet your protein needs through food alone, protein shakes or smoothies are a convenient and effective option.

According to a study published in The Journal of Nutrition, people who want to gain weight should aim to eat at least 1.2 to 1.6 grams of protein per kilogram of body weight per day. Eating protein along with strength training will help you gain lean muscle mass instead of excess fat.

Focus on Strength Training

Gaining weight does not mean gaining fat. Combining caloric intake with strength training ensures that most of the weight gained is muscle. Exercises like squats, deadlifts, and bench presses target large muscle groups, helping you gain mass efficiently. Try to do strength training at least three to four days a week.

A study conducted by the American College of Sports Medicine indicates that positive resistance training contributes significantly to increasing muscle mass in people who want to increase their weight.

Eat more often

One of the easiest ways to increase your daily calorie consumption is to eat more often. Instead of sticking to three large meals, try eating five to six small meals throughout the day. Including snacks between meals will help you reach your calorie goals without overeating. High-calorie, nutrient-dense foods such as nuts, cheese and dried fruit are good options for snacking.

Stay hydrated

Staying hydrated is important for overall health, but drinking too much water before a meal can reduce your appetite. To increase your intake, avoid drinking a lot of water or any other liquid right before a meal. Instead, drink more fluids between meals.

A study published in the European Journal of Clinical Nutrition shows that although hydration is essential for health, drinking too much water before a meal can suppress hunger, making it difficult to eat the calories you need.