5 Effective Ways to Gain Weight Healthily

Not only skinny people but also people who have just recovered from illness or are working out at the gym want to gain weight. In fact, for many people, gaining weight healthily is as difficult as losing weight, according to the health website Verywell Fit (USA).

Strength training exercises will help the extra weight you gain come from muscle instead of fat.

To gain weight healthily, people can apply the following methods:

Calorie surplus

The first factor to gain weight is to have a calorie surplus, which means the amount of calories consumed each day must be greater than the calories burned. To gain weight healthily, the diet should have a surplus of 300 to 500 calories/day. This calorie surplus will help the body gain weight slowly.

Foods that should be prioritized are healthy foods, such as avocados, nuts, seeds, lean meats rich in protein, low-fat dairy and high-calorie fruits such as bananas and mangoes. Foods high in sugar and white starch should be limited because excess calories can easily accumulate as fat.

Focus on nutritious foods

These foods include oats, quinoa, sweet potatoes, eggs, salmon, and healthy oils like olive oil. These foods are rich in vitamins, antioxidants, and essential minerals. When you get enough of these, your body will gain weight healthily.

Eat more protein-rich foods

Protein plays a very important role when it comes to building muscle mass, especially for gym goers. If you want the extra mass to be muscle instead of fat, you need to combine weight lifting with protein-rich foods. These foods include chicken breast, lean beef, salmon, beans, and protein-fortified milk.

Strength training

Strength training exercises such as weight lifting, push-ups, and pull-ups provide the necessary stimulus for muscle growth. Not only will muscle mass increase, but muscle strength can also increase significantly. Experts recommend strength training 3-4 times a week.

Eat more often

For many people who are thin, one of the biggest challenges to gaining weight is eating more food than usual. Eating three large meals a day can be difficult, so experts recommend dividing your food intake into five or six smaller meals. This will make it easier to reach your calorie goal, according to Verywell Fit.

Source: https://thanhnien.vn/5-cach-hieu-qua-giup-tang-can-lanh-manh-185241110214006847.htm