While the majority of people are focused on the task of losing weight, there is a minority of a few people who are constantly looking to gain weight. There are a number of people who are naturally too thin, and thus constantly struggle to keep the weigh on. If you are one of those people, there are healthy ways to gain weight in a step-by-step, programmed manner.
First Step – Determine Your Calorie Level
The first thing that you will need to know is how many calories your body needs to take in on a daily basis in order to maintain current weight. You can calculate this figure by determining you resting metabolic rate (RMR). There are calculators that you can use that are online, or you can use this equation:
Find out your weight in kilograms: Divide your weight in pounds by 2.2. This will give you your weight in kilograms.
Find out your height in centimeters by multiplying your height by inches by 2.54. For gender use 1 for the males and 0 for the females.
Step 2 – Determine How Many Calories You Need to Take In
Once the calculations are made, the average amount of calories that a typical underweight person would need to add per day to their diets is about 500. If a person is working out, or performing any other type of strenuous activity, the calories added should be even more. It would require knowing
how many calories this extra activity take and add that amount to your normal daily requirement.
Step 3 – You Will Need To Change Your Diet To Get The Additional Calories
Make certain to eat three good meals per day, and add to that two or three large snacks between meals, as this will add extra calories to your overall diet. Drinking shakes, milk and juice will also aid in taking in more calories. Eat whole grained bread with peanut butter, jelly, hummus and low fat cream cheese. Be sure to eat lots of vegetables and dense fruits. Generous portions of healthy oils such as canola oil, olive oil, palm oil and pure butter.
Step 4 – Stay Away From Unhealthy Foods and Empty Calories
Simply because you eat a high-calorie food does not mean that it will help you at all. It may or may not help you to gain weight. Much of the processed foods that we eat are full of trans fats, and although these are high in calories, they are not good for us at all, as they increase the risk of heart attack. Foods in this category include cookies, cakes, margarine, meats, snack foods and shortening.
Step 5: Life Weights
If you lift weights, you will be better able to convert the additional calories that you are taking into muscle instead of fat. Fat will burn away, but muscle will be retained by your body. This practice will also increase the metabolism, which will increase the appetite, causing you to eat even more, which in turn, will cause you to gain more weight.
If a person gets on a schedule and follows these particular steps, pounds can be added in a regular manner so that one’s health will be affected in a very positive manner.