How to Gain Weight
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The first thing you need to understand about How to Gain Weight is that you need to take in more calories than you burn off. This DOESN’T mean that you should eat as much junk food as you can and sit on the couch. The key is to gain weight through Healthy Eating. Once you learn What to Eat, just eat more of it.
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You should also understand how many calories you are burning a day based on your activity level. Once you determine this, you will know how many calories you need to eat to begin gaining weight. A great way to keep track of your activity level and the amount of calories you eat is to use a Food Journal and a Fitness Journal. The following chart from choosemypate.gov will give you an idea of the amount of calories you burn daily based on your activity level.
SEDENTARY = less than 30 minutes a day of moderate physical activity in addition to daily activities.
MOD. ACTIVE = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities.
ACTIVE = 60 or more minutes a day of moderate physical activity in addition to daily activities.
Based on this chart, if you are a male between the ages of 21-25 and you have a moderately active lifestyle, you need to consume 2800 calories a day to maintain your weight. To gain weight you need to eat more than 2800 calories a day. You can either eat bigger portions at mealtime or by adding more meals to your day. We suggest adding more meals to your day. Eating bigger portions may cause you to be sluggish throughout the day. Either way will work to gain weight.
Remember that one pound is equal to 3500 calories. If you want to gain a pound a week, try to eat an extra 500 calories a day more than you burn.
Foods for Gaining Weight
Knowing what foods to eat is another way to learn how to gain weight. Here are a few foods for gaining weight.
Nuts and Seeds
Nuts and Seeds are high in protein and calories. Add these to your meals throughout the day or have as a snack. Keep an eye out for salt intake, however. There are plenty of options to buy nuts that do not have the added salt.
Peanut Butter
Eating peanut butter is another way to gain weight. Add a couple peanut butter and jelly sandwiches to your day. They are healthy, a great way to add weight, and delicious!
Avocados
Avocados are healthy and packed full of nutrition and calories. Add a half an avocado to your eggs in the morning. They also make a great dip for veggies and tortilla chips.
Meal Replacement Drinks
Instead of replacing a meal, use it to add a meal to your day. Typically these drinks are full of protein and healthy nutrients. Great for when on the go.
These examples are only a few foods for gaining weight. Remember to keep it healthy.
Continue to Stay Active
Remember to stay active. Living a sedentary lifestyle while you are adding calories is not a healthy way to gain weight. You will become sluggish and it can actually lead to many health problems. Replace some (not all) of your cardio sessions with weight training.
Learning How to Gain Weight the Right way is a part of Healthy Living.