Interested in learning how to gain weight? Wanting to gain weight can seem like a strange goal with how many people are trying to lose the pounds these days. But this is a different kind of weight- muscle. Also, those in wrestling have to weigh certain amounts to participate. Follow the steps below to learn healthy options for gaining weight.
Step 1: Don’t figure on consuming more fat. This is not a healthy way to gain weight. The extra calories should come from healthy foods like tuna, salmon and flax that contain omega-3 essential fatty acids. Other good sources of extra calories are lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrates are fruits, vegetables and whole grains.
Step 2: You can add nutritional supplements and protein powders in-between meals if you still are lacking calories. Some powders are flavored and only need water, and others can be mixed with juice for extra flavor.
Step 3: Adding flax seed oil and psyllium powder are healthy ways to get omega-3 essential fatty acids and fiber.
Tips
- Exercise is important for healthy weight gain, just as it is for weight loss. Weight-lifting is beneficial in gaining weight because it builds muscle, which weighs three times the amount of fat.
- Using a food diary to track your intake is beneficial when trying to gain weight as it helps you make sure you are getting all the calories and foods needed in this eating plan.
- For some extra calories at breakfast that keep it healthy, try whole-grain toast and peanut butter.
Items Needed
- Foods containing omega-3 fatty acids and fiber
- Exercise
- Weights
- Nutritional supplements or powders