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How to Increase Calorie Intake Without Gaining Weight

Increasing calories without gaining weight can be achieved with the simple equation calories in equals calories out. This means that in order to not gain weight, you must burn equal to or more calories than you consume. Exercise is one of the best ways to go about this. Keep in mind that a pound of muscle will burn more calories at rest than a pound of fat. Keeping your muscles fit can help you burn more calories and naturally boost calories out each day. Here are two exercises that are easy to do and work some of the bigger muscle groups in your body.

Things You'll Need

  • 2 seven-pound weights
  • Yoga mat
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Instructions

  1. Leg Lifts

    • 1

      Lay down on your right side on the yoga mat.

    • 2

      Raise your hand up, keeping your elbow on the floor and rest your head on your hand. This will help you brace yourself for the movement.

    • 3

      Keeping both legs straight, keep your right leg firmly planted on the ground and raise your left leg in the air.

    • 4

      Extend your left leg upwards until you cannot reach further. Do not strain to reach further.

    • 5

      Slowly lower your left leg back down to the starting position.

    • 6

      Repeat this movement twelve times to complete one set of repetitions. Perform three sets of repetitions with about a minute of rest in between each set.

    Squat With Weights

    • 7

      Hold one weight in each hand, arms down at your sides.

    • 8

      Place feet shoulders width apart, firmly planted on the ground.

    • 9

      Bend your knees and gently lower yourself down, leading with your glutes.

    • 10

      Raise your arms and weights out straight in front of you as you lower yourself down. .

    • 11

      Bring yourself to a full standing chair position and gently pulse in small movements up and down six times.

    • 12

      Raise yourself back up to standing while lowering your straight arms back to your side.

    • 13

      Repeat this movement twelve times to complete one set of repetitions. Perform three sets of repetitions with about a minute of rest in between each set.

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