If you’re looking to put on some size, it’s important to do it the right way. Obviously gorging on high calorie pizzas and fizzy drinks could increase the number on the scales but using this method won’t make you feel good and could even lead to Type 2 Diabetes. There are a few strategies you can implement if you want to gain weight in a healthy way. Read below if you want to learn what these are!
Sneak Those Calories In Without Noticing
The key to putting on weight is to eat more calories than you burn. This is called positive energy balance. It’s just like how your bank balance will get bigger if you earn more than you spend. In order to pack on some size, you must increase your calorie intake. An easy way to do this if you don’t like big meals is to opt for calorie dense foods like nuts, dried fruits and avocado. Add lots of sauce to your meals, cook with oil and always go for the full fat options. Sneaking more calories into meals you already eat will help you increase your intake without feeling overly stuffed. Protein shakes with milk, fruits, seeds, nuts and peanut butter are a great idea as they are high in calories and nutrient dense. Eating off a bigger plate can also be an effective tactic as research shows people tend to eat less when they use a smaller plate. If you get full easily, avoid eating foods high in fibre and water. Keep convenient snacks around you at all times and make a concerted effort to increase the amount of energy you consume every day.
Increase Your Fat Intake
In addition to increasing your calorie intake, you could also eat more dietary fats. Fats contain nine calories per gram whereas carbohydrates and proteins are only four. This means that you’ll be more likely to hit your calorie goal if you eat fattier foods. Some decent options include dark chocolate, nuts, oils, seeds, avocados and hemp hearts. In addition to being calorie dense, dietary fats are great for skin and hormone health. This is why people who go on low fat, fad diets often experience dry and flaky skin. Fats are important in all diets but can be especially useful for those trying to increase their body weight. Obviously we don’t want you to go overboard and start guzzling olive oil out of the bottle. But do add some butter to your cooking, try coconut cream in your curries and sprinkle hemp hearts on salads and smoothies.
Eat More Frequently
Eating too infrequently is one of the biggest mistakes you can make on a weight gain journey. It’s important to get into a regular routine of eating at least three meals or more per day (ideally more). Try to graze the same way a cow would chew on grass all day. The more opportunities you give yourself to get those calories in, the more likely you are to put on that desired weight. If forgetfulness is your downfall, try setting a reminder alarm. If meal prep is too hard-basket, keep convenient snacks like NZProtein mallows with you at all times. Research also shows that you’re more likely to overeat when dining with others. So schedule regular brunch dates with friends, invite your mates around for dinner and avoid big gaps between meals. If you wanted to earn more money, you’d do more hours at work. If you want to gain more weight, you have to spend more time eating. Start by adding one more snack or meal to your daily food routine and go from there. Establishing consistent eating behaviours will see you bulking up in no time.
Train Those Muscles
Strength training is vital if you intend to put on muscle (which is a goal we should all have regardless of who we are). So hopefully you are already hitting the gym and lifting weights often. If not, it’s time to start. Not only does strength training make you feel and look good, it can also lead to increases in appetite which will help those who have low motivation to eat. Going to the gym can also be an enjoyable social outing when you take some mates with you. Regular exercise is proven to do wonders for physical and mental health. You’ll strengthen your muscles, bones, social bonds and ideally grow a bit bigger too. It doesn’t matter whether you train at home, in a gym or do classes, lifting weights is a non-negotiable. Contact your local personal trainer if you really need help and watch those gains slowly roll in. The only workout you regret is the one you didn’t do.
Mass Gainer Can Help
If you need a hard and fast way to get those calories, the NZProtein mass gainer is the product for you. Products like these are convenient, delicious and designed to help you put on size and muscle. They are easy to take on the go and don’t take long to prepare, which is essential if you’re lazy and often forget to eat. Studies show that drinking your calories tends to be less satiating than eating solid foods. This is why mass gainer shakes are effective. They pump you full of nutrition without making you bloated as if you went overboard at the buffet. The NZProtein gainer comes in chocolate and vanilla flavours and truly tastes just like a creamy milkshake from your local takeaway shop. Give it a try and let us know what you think.
Monitor Your Weight
Finally it’s important to remember what gets measured gets managed. Whether you’re trying to lose or gain body fat, regular weigh-ins are incredibly helpful. If you’re not checking the scales often, how will you know if your behavioural changes are working? Get into the routine of weighing yourself multiple times throughout the week. Doing it at the same time every day upon waking will ensure you get the most accurate data possible. According to research, a healthy rate of gain would be 0.25-0.5% of your body weight per week. This would look like 125-250 grams of weight gain for a 50 kilo person. Not a sharp increase but small, incremental changes. As they say, “slow and steady wins the race.”
Having a low BMI can be just as unhealthy as being overweight. Diet and exercise are the keys to ensuring you achieve a size that is healthy for you. If you’re trying to put on some weight, try the tips outlined above. Sneak those calories in, eat more frequently and try a mass gainer if needed. Remember that long-term changes don’t occur overnight. Be patient, trust the process and control what you can control.
Written by Lauren Carruthers.