With the festive season around the corner, most health advice focuses on losing weight to fit into that perfect outfit. However, for some, the goal is to gain weight in a healthy manner. Whether you're trying to add kilos due to an underweight condition, a fast metabolism, or simply a personal goal, it’s important to do so in a healthy way, without relying on unhealthy junk food. Here are five tips to help you gain weight naturally before the festive season.
1. Increase Caloric Intake with Nutrient-Dense Foods
The key to gaining weight is consuming more calories than your body burns. However, this doesn’t mean you should stuff yourself with unhealthy foods like chips and sweets. Opt for nutrient-dense foods that offer both calories and essential nutrients. These include whole grains, nuts, seeds, avocados, dairy products, and lean meats.
A study published in the American Journal of Clinical Nutrition found that a diet rich in nutrient-dense calories supports muscle growth and fat accumulation in a balanced way. Incorporating more calorie-rich snacks like peanut butter sandwiches, yogurt, and granola can help you achieve a daily caloric surplus.
2. Prioritise Protein for Muscle Mass
When aiming to gain weight, muscle mass is more desirable than fat gain. Protein plays a critical role in muscle building and repair. Include protein-rich foods like chicken, fish, eggs, legumes, and tofu in your daily diet. If you're finding it hard 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, individuals aiming to gain weight should aim for at least 1.2-1.6 grams of protein per kilogram of body weight daily. Consuming protein alongside strength training exercises will help you gain lean muscle instead of excess fat.
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3. Focus on Strength Training
Gaining weight doesn’t mean just adding fat to your body. Pairing your caloric intake with strength training exercises ensures that most of the weight gained is muscle. Exercises like squats, deadlifts, and bench presses focus on larger muscle groups, helping you bulk up effectively. Aim for at least three to four days of strength training per week.
A study from The American College of Sports Medicine emphasizes that progressive resistance training (lifting heavier weights over time) contributes significantly to muscle mass gains in individuals looking to increase their body weight.
4. Eat Frequently and Don’t Skip Meals
One of the easiest ways to increase your daily caloric intake is by eating more frequently. Instead of sticking to three big meals, try having five to six smaller meals throughout the day. Incorporating snacks between meals will help you hit your calorie targets without feeling too full or bloated.
A study in Appetite, a journal on eating behavior, found that frequent eating patterns were linked to higher total energy intake, which is key for weight gain. High-calorie, nutrient-rich snacks like nuts, cheese, and dried fruits are excellent options to add between meals.
Also read: Metabolism And Weight Management: Expert Explains The Role And Strategies To Boost It
5. Stay Hydrated but Avoid Water Before Meals
Staying hydrated is essential for overall health, but drinking too much water before meals can reduce your appetite. To maximize your food intake, avoid drinking large amounts of water or any other liquid right before meals. Instead, have your fluids between meals.
Research published in The European Journal of Clinical Nutrition suggests that while hydration is crucial for health, excessive water intake before eating can suppress hunger, making it harder for those trying to gain weight to consume the necessary calories.
Bottomline
Gaining weight naturally before the festive season doesn’t have to involve unhealthy foods or extreme measures. By increasing your caloric intake through nutrient-dense foods, prioritizing protein, focusing on strength training, and eating frequently, you can reach your desired weight goal in a healthy and sustainable way.
Ensure you consult with a healthcare professional or nutritionist before making any major changes to your diet or exercise routine, especially if you have underlying health conditions. Healthy weight gain takes time, so start these practices early and enjoy the festive season feeling strong and confident in your body!