The topic of weight gain is often not as widely discussed as weight loss. Nonetheless, the concerns many people have due to the inability to gain weight hold the same weight (no pun intended). Learning how to gain weight at home is a complete lifestyle change that will also require a change in your mindset.
There are certain contributing factors that can impact weight gain, such as nutrition, lifestyle choices, medications as well health conditions. Your weight gain journey will take time, but once you are able to grasp what works for you, it will be easier to maintain the weight.
There are healthy methods that can be used for weight gain without putting your health at risk. Frustration can arise in your weight gain journey and to avoid that, it is best to follow safe practices. The tips presented in this article teach you exactly how to gain weight at home safely.
Foods you should limit
When starting your weight gain journey, it is important to make healthy food choices. There is oftentimes a misconception of weight gain only being attainable by eating unhealthy foods. These types of foods are widely available, cheaper, and in most cases more palatable, but not necessarily better. Consuming high amounts of non-nutritious foods causes unhealthy weight gain with higher health risks.
Some examples of foods you should limit are processed foods, which include cakes, fried food, and pre-made meals. Processed foods are low in proteins. The lack of protein consumption leads to an unbalanced dietary habit. In addition, these types of foods are packed with hydrogenated oils, which are artificial trans-fatty acids. These oils increase your low-density lipoprotein (LDL) known as your ‘bad’ cholesterol and they decrease your high-density lipoprotein (HDL) known as your ‘good’ cholesterol.
It is important to note that cholesterol, although a lipid, cannot be used as an efficient energy source. Therefore, cholesterol can improperly accumulate in arteries. This will lead to health problems, such as heart disease. Other components of processed foods known to promote health issues include high fructose corn syrup and emulsifiers.
Eat more than you burn
This is possibly one of the best, if not, the best thing to do to gain weight with the correct diet. You most likely have already heard about this if you have been on your weight gain journey for a while. This is commonly referred to as caloric surplus. It is no surprise that to gain, you need to consume more to replace your energy expenditure throughout the day.
There are a lot of people who don’t really stick to this because they feel like they must count calories. You don’t necessarily have to count calories to be in a caloric surplus. The body’s processes are complex and each day may be different, so it is better to achieve a caloric surplus by slowly increasing food intake. For example, increasing your food servings at each meal gradually can increase your daily calorie intake without you counting.
People also have trouble consuming more than they are already used to. This is why a slow and gradual process is recommended. In addition, eating with family and friends can also enhance your mood and improve your appetite.
Choose easily absorbed proteins
Proteins are one the important macronutrient, essential for a balanced diet. They are known to satisfy hunger and make you fuller, so why is it part of the weight gain foods list? Well, you need protein to promote a healthy lifestyle, so it cannot and should not be excluded from your diet.
Easily digestible food can also create less bloating, so you are able to consume the appropriate amount of food you need daily.
Protein is also important in muscle growth and maintenance, so balancing this with an exercise regimen can be highly beneficial for your weight gain. Foods, such as eggs, beef, chicken, and casein are a few examples of easily digestible protein sources.
Play favorites with insoluble fibers
Constipation can make you feel uncomfortable and be the cause of bloating, as well as loss of appetite. This can prevent you from eating the proper serving of food daily or can prompt you to completely avoid food. Although this can have a few causes, the lack of fiber in the diet can also be a contributing factor.
Fiber is a type of carbohydrate, which is many people’s favorite macro when it comes to gaining weight. Both soluble and insoluble fibers are essential for a healthy diet and have health benefits.
A high-fiber diet can be associated with feeling fuller at a faster rate. So, how to gain weight properly by using fiber? – Eat the recommended amount of fiber to promote gut health. In situations where you’re bloated because of constipation, include more insoluble fiber in your diet. Some foods with insoluble fiber include wheat bran, potatoes with skin, and walnuts.
Integrate healthy fats into your diet
Creating a diet of omega-6 and omega-3 polyunsaturated fatty acids promotes balance. Both fatty acids are necessary for the body’s function. For example, omega-6 contains linoleic acid (LA), which cannot be synthesized by the human body.
Omega-6 fatty acids have been attributed to weight gain, but it is always a good idea to incorporate them in moderation in your diet. Walnuts and sunflower seeds oil are some examples of fats high in omega-6. Salmon and flaxseeds on the other hand are high in omega-3 fatty acids.
Choose food with lower water content
Water is great and is necessary for the body’s function but can make you feel fuller. It occupies space in your stomach and can present a temporary feeling of satiety. Your diet choices should primarily favor foods with lower water content to promote weight gain.
This is also one of the best ways to gain weight without having excessive water weight interfere with your results. Lowering foods containing high water content should not take away from your hydration. You should still stay hydrated and drink the recommended daily amount of water. Peanut butter, dried fruits, and seeds are some foods that have low water content.
You can eat the fruit itself, but fruit juice has been linked to weight gain to a certain degree. This can lead to higher calorie consumption due to the amount of sugar in fruits being juiced.
Bananas, passion fruits, and mangoes are some high-calorie fruits that you can add to your juicing regimen. If you also like to add vegetables to your juicing regimen, kale and parsnip are your friends. While juicing, make sure to balance your diet with some healthy macronutrients.
Add calories to your drinks
How do you do this? Simply choose drinks with high-calorie content. By doing this, you are hydrating and getting the extra number of calories you need. This can be in the form of smoothies. Consider adding honey and peanut butter to your smoothies/drinks to get a higher calorie count.
Prep your meals
Meal prep has a few benefits when it comes to nutrition. You are in control of your portions as well as how many times you eat during the day. This also allows you to incorporate the different types of foods you need into your diet. With meal prep, you can also avoid eating out due to unforeseen circumstances, since your meals will already be ready for you.
Exercise as part of your weight gain routine
Many people shy away from exercising out of fear of losing weight. Some people don’t think they can get started at home. While both are valid reasons, they should not stop you from being physically active. Exercising is ideal for a healthy lifestyle, so should be highly considered for overall health.
Incorporate some bodyweight movements at home while on your weight gain journey. When learning how to naturally gain weight, exercise is a good addition to your routine. As you become stronger, think about adding resistance to your workouts in the form of dumbbells and other pieces of equipment.
So, how to gain weight at home with these methods & make sure they work?
Consistency builds discipline and before you know it, you will accomplish your weight gain goals. You are essentially creating a routine for yourself to continuously follow. It becomes a habit as you constantly incorporate it into your lifestyle. When you are consistent, you stay motivated along the way.