A lot of attention is paid in society to those that want to lose weight. With a national obsession with thinness it can be frustrating to find yourself on the other side of the weight issue. The fact is that there are many individuals in the world that feel they are too skinny and that wish they could hold on to a few extra pounds. There are many reasons why some people have a hard time retaining weight. Some people just have the genetics that create a high running metabolism, others may have chronic health issues that contribute to their advanced thinness and some just don’t know the ways in which to eat and exercise that might give them the additional weight they crave. has found some simple steps for those in need of weight gain to follow and reach their goals more quickly.
Healthy Weight Gain Step 1: KEEP A FOOD JOURNAL
Before you make any major life changes take a week or two to just observe your habits. Write down everything you eat in a day and keep track of the calories assigned to each food item. This can be a bit tedious but it is only for a week or two, so you can endure! Don’t judge yourself or try to doctor your entries by eating things you wouldn’t normally eat. It is imperative to any lasting success that you are honest with yourself from the start. Once you have determined what your average daily caloric intake is you can plan accordingly. For healthy weight gain it is recommended that you add 250 to 500 calories to your daily intake.
Healthy Weight Gain Step 2: SNACK, SNACK, SNACK!
Snacking on healthy but calorie rich items such as nuts, olives, and avocado can boost your calorie intake without making you feel like you have to stuff your face at every meal. Yogurt is also a good option. It is important to keep your food options on the healthier side because gorging on high calorie junk food might help you gain weight but it won’t be the kind of weight you are hoping for and it will seriously mess with your body’s ability to function.
Healthy Weight Gain Step 3: LITTLE ADDITIONS CAN EQUAL BIG RESULTS
Instead of trying to revamp your entire dietary life find ways to add calories to the foods you already enjoy. If you are a big salad eater then add some shredded cheese to your salad, or some protein. Add a banana to your breakfast or enjoy peanut butter on toast or crackers. There are a great many ways to add calories here and there throughout the day and in doing so you will be boosting your caloric intake without having to turn your life upside down.
Healthy Weight Gain Step 4: PAY ATTENTION TO BEVERAGE INTAKE
You will want to avoid drinking too much of anything prior to eating. The reason for this is that liquids create a false sense of fullness in the stomach. If you fill your stomach with water you will be eliminated space for your food. Since your goal is to increase your caloric intake you should avoid this occurrence.
Healthy Weight Gain Step 5: FIND AN APPETITE BOOSTER
An appetite booster is a supplement that will help you to feel hungry when you are more natural inclined to feel full. This does not mean you will become an insatiable eating machine but it will give you that extra edge when it comes to keeping up with the additional calories in your weight gaining diet plan.
Healthy Weight Gain Step 6: BUILD MUSCLE
Any healthy weight gain plan will include weight training. This does not imply that you need to become a gym rat or work toward bench pressing a car. But you should use simple weights and work out your muscle groups in order to build muscle. This will add to your weight on the scale and to the overall look of a healthier and fuller you. Avoid too much cardio as it will cause calorie deficits and weight loss. Low-intensity, 20 minute cardio, such as walks, are your best bet.