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How To Gain Weight in a Healthy Way

How To Gain Weight in a Healthy Way

Are you one of those who needs to gain weight rather than lose it? Then don’t despair, you will definitely succeed if you follow this advice.  What we most don’t believe is that losing weight is actually harder than gaining weight.

No matter how hard you try to gain weight, your weight is still the same and sometimes even a little less than you would like.

Everywhere you hear about how poor you are and how you should eat more and add a little flesh. That’s what our society thinks isn’t it? Those with extra pounds stab you with a look and all you do is ask “is there is a diet that will help you add some weight?” Unfortunately, few people realize that it’s not so much about the outside as it is about your health.

Nevertheless, there is help, a weight add diet without health threats exist but we wouldn’t call ours a diet. Rather, it is a change in eating habits that will help you gain weight.

Those who have problem losing weight search the internet every day on how to do it, and wonder why someone wants to gain weight. But just as they are dissatisfied with their body, so can people who want to gain weight are dissatisfied.

They usually want to gain weight for health reasons and here are some of them:

  • recommended by a doctor – usually with hyperthyroidism, when their metabolism is accelerated or when women have a problem getting pregnant owing to lack of menstruation due to low weight
  • lost weight due to some serious illness – e.g. in cancer or diseases of the digestive tract
  • suffer from malnutrition – insufficient food intake for various reasons
  • if their body mass index (BMI) is low – one of the most commonly used methods of assessing obesity
  • body builder who do sports and need to improve their muscle mass – mostly bodybuilders in the volume phase or athletes who need to get into a certain weight category
  • suffer from an eating disorder – most often dangerous anorexia or bulimia

These simple manual principles will help you a lot:

The first is eating more than before. The right eating principles will get you in the right weight:

  • Don’t skip meals: a healthy diet includes 3 larger meals and 2-3 snacks
  • Increase your intake of calorie: rich foods – by about 500 calories, pay attention to the quality of the fats
  • You need to eat quality food: bread, fruits and vegetables, milk and dairy products, fatty fish
  • Incorporate olive oil into your diet: it contains omega 3 fatty acids
  • Drink healthy drinks: milk, fruit juices or smoothies

The second is sporting activities. You don’t need to stop Basic principles of exercise if you have a problem with gaining weight: you need to be healthy while you gain weight.

  • Pay more attention to the type of exercise and the strength it requires
  • Practice less fitness and endurance exercises (include them only to warm up at the beginning of the training, 5-10 minutes)
  • Perform mainly exercises with your own body weight such as push-ups and sit-ups

Strength training is the most important exercise in this case; do it most often. Avoid aerobics i.e. the ones that will require much energy and strength as running of any form, football, basketball, volleyball etc. and improve on exercise as weight lifting.

If you follow these two snippets, not only will your character be firmer but you will also like it much more.

If you still don’t know what your scoop menu should look like, we’re adding this model that can inspire you on the way to your dream weight.

For breakfast:

30 minutes after waking up

65g of oatmeal + 30g of protein + 3dcl of water or mineral water

Snack: this is very necessary

2-3 hours after the previous meal

160g cottage cheese + at least 3-4 banana

For lunch:

2-3 hours after the previous meal

85g canned tuna + 100g pasta + ketchup + 3dcl water or mineral water


2-3 hours after the previous meal

220g low-fat yoghurt milk + 80g cake

Dinners: endeavor to have a two ration dinner

First dinner:

2-3 hours after the previous meal

130g chicken sauté + 80g boiled potatoes + 3dcl water or mineral water

Second dinner:

2-3 hours after the previous meal

160g cottage cheese + 20g peanut butter

These here are more little tips so healthy that perhaps may be unknown to you and can really do a lot to help you.

  • Do not drink water before eating.  The water fills the stomach and this causes you to eat less.
  • Eat more often.
  • Drink milk more often. Peaceful to quench your thirst. It will provide you with quality protein and calories.
  • If you have trouble gaining from healthy foods, try the gainer.
  • Add cream to your coffee, at least 30%. This simple trick will help you increase your energy intake.
  • Sleep better.
  • Eat protein first, vegetables only then.
  • Don’t smoke. Smokers have a statistically lower weight than non-smokers.

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