There are many reasons why a person would want to gain weight – from getting enough calories and energy for better wellbeing through to wanting to gain muscle or counteract a fast metabolism; everyone has different goals. If you are looking to gain weight but are unsure about how to go about it in a healthy and sustainable way, then read on!
Keep on the calories
Calories are essential to keep bodily functions and energy levels running smoothly and we all have a basic minimum we need to keep us feeling good. The USDA recommends that an average female needs about 2000 calories a day, whereas an average male needs about 2600. These are just broad guidelines and will vary from person to person depending on their activity levels and body composition. If you are looking to track your caloric intake there are a number of apps out there that can help you reach your target.
Make sure they are ‘good calories’
Nutrition is just as important as the energy you get from your calories. Artificial and processed foods are often high in calories but won’t help you gain weight in a healthy way and can actually be detrimental to your health in different ways. The best way to get ‘good’ calories is to hit nutrient-dense wholefoods such as wholegrains, kale, beans and spinach. For snacking during the day, dried fruits and nuts are a really good choice as long as you keep an eye out for any products that have added sugars and salts. Of course, Eat Nakd bars are perfect for this as they are made from fruits and nuts, making them a pretty handy snack for in between meals. Ultimately, aim to have half, if not more of your calories coming from complex carbohydrates.
Smoothies are great
A good way to get all of the quality nutrition and calories in one simple way is to blitz it all together and drink it up! You can make pretty much anything you want, with a combination of your favourite fruits and vegetables to tailor it to your taste. Carrots, apples, celery, spinach, oats and natural protein powder can help you hit all of your macronutrients to help you reach your calorie goals.
If youre appetite needs a boost or you want to put on a bit of muscle, exercise can be a great tool for this. Take up some light weight training combined with cardio to get your metabolism burning, which in turn will kickstart your appetite. If you are doing some weight training, then you’ll definitely want to up your calorie intake, with a focus on protein which helps to repair and build muscle.
So there you go – calories, nutrition and exercise are the name of the game. Combine these three, keep an eye on your numbers and you’ll soon start to put on weight the healthy way.