Not all of us want to lose weight and fit back into our old denim, some of us just want to gain weight, especially those with a low BMI (Body Mass Index). Gaining weight in a healthy way is as difficult as losing weight. Likewise, it requires dedication, consistency and patience. It may also be difficult, but just so you know the benefits you’d see for your overall health will be worth it.
So, without further ado, let’s get you started, shall we? All it takes are two things to gain weight. Consider them the pillars of weight gain.
Calorie surplus
You need to be in a calorie deficit to lose weight. However, when you have to gain weight, you have to do the opposite, i.e., remain in a calorie surplus. This means you have to eat more than your body requires. To gain weight healthily, you must ensure that you are eating a surplus of 300-500 calories every day.
What you eat also matters. Protein is what you should be eating. Without protein, you cannot expect to gain weight and build muscles. But you may wonder why protein? Well, to put it simply, protein is the building block of the muscles. Consider protein as the bricks of the building. You wouldn’t be able to build a building without bricks. Likewise, you wouldn’t be able to gain weight and build muscles without protein.
In case you are a vegetarian, you may think upping your protein intake would not be possible for you. But just so you know it is possible, but it will be a little difficult as a non-vegetarian diet is richer in protein than a vegetarian diet. However, some good sources of vegetarian protein do exist. These include soya, paneer, tofu, kidney beans, chickpeas, and pulses. You may also consider using supplements. However, if you are planning to do so, it’s best to have a word with your healthcare provider to limit or avoid any health issues or side effects of supplements.
Strength training
Apart from maintaining a calorie surplus, strength training is essential. As the name suggests, strength training exercises involve training your muscles to get stronger.
Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight.
Strength training or resistance training is essential to challenge your muscles, in order for them to grow and become stronger. When your muscles increase, your weight increases with it. In fact, your weight is a combination of fat and muscle mass.
Things you are not supposed to do when you have to gain weight
Excess cardio
Cardio is effective for weight loss, but not weight gain. In fact, it does more harm than good when it comes to meeting your weight gain goals. The more cardio you do, the more muscles your body will burn to provide you energy. You cannot afford to lose muscles when you have to gain weight. Refrain from doing hours of cardio. In fact, it’s best if you do cardio not more than once or twice a week.
Not eating enough carbs
Yes, protein is essential for weight and muscle gain. But carbs are also important – the good carbs, let’s be clear here (Just in case you thought we insisted on you eating pasta and pizzas all the time to meet your carb intake). Your body depends on carbs for energy. If it doesn’t get enough carbs, it will use protein to break down your muscles for energy. Aim to eat healthy carbs, such as chapati, rice, potato, corn, with protein meals.
Not taking rest days
You’d be surprised to know that your rest days are the time when the real action takes place, i.e., when muscles heal and get stronger. Your workout creates microscopic tears in your muscle tissues. Your muscles start to heal and grow back stronger on your recovery days. This implies that you will be able to do the same workout with less effort in the future. However, if you don’t take rest days, your body will take longer to heal and you may become more prone to injuries that will take longer to heal.
Not eating for prolonged periods
Instead of having 3 meals, aim to take 5 mini-meals. Keeping your body hungry for prolonged periods will work against the goals. This means, your body will start melting muscles to produce energy.
Not sleeping enough
This one here is non-negotiable. Sleep is important, whether for weight gain or weight loss. Your body needs time to recover from your stressful strength training workouts. Night time sleep is the time when recovery and muscle growth happen. Aim to have at least 7-8 hours of sleep every day.
Closing thoughts
To sum it up, gaining weight the healthy way is all about enjoying good protein-rich food, staying active, and being patient with yourself. Mix up those meals with nutrient-packed goodies, have fun with strength training, and remember that slow and steady wins the race. Don’t forget, it’s okay to ask for some expert advice from a healthcare advisor or a nutrition expert. So, here’s to your journey of becoming a healthier and happier you – one tasty bite and squat at a time!
