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Quick & Easy Tips for Weight Gain

While some people prefer a slim or lean physique, others desire a little weight gain to achieve a curvier or more muscular body. Eating more throughout the day can help you put on additional pounds. However, there is a healthy and an unhealthy way to gain weight.

  1. Limit Aerobic Activities

    • High-impact workouts such as biking, swimming, running or aerobics can maintain your overall health and support energy. However, if trying to gain weight, regularly engaging in high-impact exercises will burn calories and fat and hinder your efforts to put on additional weight.

    Increase Calories

    • One pound of fat is equivalent to 3,500 calories. Putting on extra weight entails increasing your daily calorie consumption. Eating an additional 7,000 calories a week (1,000 extra calories a day) can add two pounds a week. While sugar and junk foods have a high-calorie intake, there are healthier ways to increase calorie consumption. Fill up on healthy selections such as protein rich foods (eggs, meats, nuts), carbohydrates like pasta, bread and rice, and vegetables.

    Drink More

    • Beverages can add to your daily calorie intake and help increase your weight. Instead of filling up on sugary drinks such as soda, opt for healthier selections such as fruit juices, milk, protein shakes and healthy smoothies.

    Build Muscle Tone

    • Weight training tones and defines your muscles, and building muscles can increase your body weight. Rather than aerobic workouts to burn fat and calories, start a weight training or body toning program. Workout in your home with dumbbells or use gym equipment to increase muscle tone. Simple workouts such as Pilates, squats, lunges, and some bike riding and jogging can also help increase muscle tone and body weight.

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