How to Gain Fat
If you think that overweight people are the only ones struggling with their bodies, think again. Believe it or not, many extremely thin individuals also have the same self-confidence issues that bigger people have. When you are too skinny or too overweight, you are gambling with your health.
Since life is not a game, you should take immediate action to change your eating habits and your body. Putting on some extra weight requires the same discipline and consistency that it takes to burn it off, but you will be focusing your efforts on eating more healthy food.
The following are some great tips on how to add some meat to your bones the healthy way 1) Eat high-calorie foods – the easiest way to add size to your frame is to eat foods that are high in calories, but this doesn’t mean that all calories are the same. You would not be doing any good for your health or your body by indulging in a box of ice cream a day. Instead, seek out foods that have high nutritional value but also contain a significant amount of calories.
Some healthy, high-calorie foods include: nuts and nut butters, lean meats and fish, dairy products, starchy vegetables and beans, avocado and other fruit, and whole grains.
Eat more calories in total
The bottom line is this: if you fail to eat more than what it takes to maintain your current bodyweight, you will never gain a single pound. The guideline for healthy weight gain is to increase your caloric intake by 500 calories a day. This means that if you normally consume 2000 calories per day without losing any weight, you should begin eating 2500 calories a day. Once a week, you can decrease your caloric intake or boost it even higher, so your metabolism doesn’t get used to the diet. This will ensure that you get more significant results in a shorter amount of time.
Eat more frequently
This tip is given to both those who want to lose weight and gain weight. Spreading your meals out into smaller-sized portions that are eaten many times per day is the healthiest way to eat. When your caloric intake remains the same, this change will boost your metabolic rate so your body burns more calories while you are at rest. When you do the same while eating more nutritious foods, you will slowly add size to your frame without sacrificing your health. Eating a meal every 2 to 3 hours is optimal for healthy weight gain.
Drink high-calorie drinks
Remember that drinks will also add to your total caloric intake. While drinking plenty of water is recommended for all people, water does not contain any calories. Other beverages such as low fat milk, fresh fruit juices, and some sports drinks will supplement your diet with the extra calories you need to pack on the pounds. Although sodas are high in calories, try to stay away from pop and other sugary drinks since they have no nutritional value.
Replace meals with high-calorie smoothies
If you find it difficult to prepare and eat 5-8 nutritious meals a day, you can make things easier by consuming them in liquid form. Liquids can contain the same number of calories as a solid meal, yet, they are much quicker and easier to consume. An example would be to blend low fat milk, a banana, peanut butter, a handful nuts, and a handful of berries into a thick shake for convenient on-the-go drinking. For individuals who don’t care much about taste, protein shakes can be made from blended cuts of meat and eggs. However, they might be a bit hard to swallow.
Eat before bed
Finally, don’t go to sleep on an empty stomach. Sleeping creates the longest stretch of non-eating in the day, so fill up your gas tank with a large meal that is high in protein before you knock out.