How To Gain Weight By Staying Safe
Gain weight slowly. Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body. Avoid binging: stop eating when you feel full. If you’re worried you didn’t eat enough, make it up with a small snack later.
- Set your weight gain goal in cooperation with your physician, dietitian, or personal trainer.
- You can realistically gain 1 to 2 pounds of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week.
- If you’re not a weight lifter, you can gain about 2-4 pounds of both muscle and fat weight a month.
Skip junk food. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way. Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet.
- If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you’re worried about it going bad.
- As a rule, avoid fried food, sugary snacks, soda, and candy.
Talk to a doctor or dietitian. If you are having unintended weight loss, talk to your doctor. It’s possible that there’s an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can’t help you, visit a dietitian for advice.