Did you know that only about 10% of people looking to gain weight do it in a healthy and sustainable way? Many fall into the trap of overeating junk food or relying on protein shakes, which can lead to unhealthy fat gain and nutritional deficiencies. I’ve been where you’re, struggling to gain weight naturally, and I’ve learned a lot through trial and error. Let me share what I’ve discovered to help you on your journey.
Understanding Your Caloric Needs
First things first, you need to understand your body’s caloric needs. To gain weight, you must consume more calories than you burn. I know, it sounds simple, but it’s the foundation of your journey.
Calculate Your Maintenance Calories
To find out how many calories you need to maintain your current weight, use an online calculator that considers your age, sex, weight, height, and activity level. This will give you a starting point, but remember, it’s just an estimate. You’ll need to adjust based on your progress.
Eat More Than Your Maintenance Calories
To gain weight, you need to eat more than your maintenance calories. A common starting point is to add 500 calories to your maintenance level. So, if your maintenance calories are 2,500, you should aim for around 3,000 calories per day. However, everyone is different, so you may need to adjust this number based on your progress.
Choosing the Right Foods
Now that you know how many calories you need, it’s time to think about the types of food you should be eating. Not all calories are created equal, and you want to make sure you’re gaining weight in a healthy way.
Focus on Nutrient-Dense Foods
Nutrient-dense foods are packed with vitamins, minerals, and other beneficial compounds. They should make up the bulk of your diet. Here are some examples:
- Protein: Chicken, turkey, lean beef, fish, eggs, dairy, legumes, lentils
- Carbohydrates: Whole grains, sweet potatoes, brown rice, quinoa, fruits, vegetables
- Healthy Fats: Avocados, nuts, seeds, olive oil, fatty fish
A Common Mistake to Avoid
One common mistake I see is people trying to gain weight by eating junk food. Sure, it’s easy to consume a lot of calories from pizza, burgers, and fries, but these foods are often high in unhealthy fats, sugars, and low in nutrients. This can lead to unhealthy fat gain and nutritional deficiencies.
Instead, focus on whole, nutrient-dense foods. They’ll provide the calories you need to gain weight, along with the nutrients your body needs to thrive. Plus, they’ll help you feel better overall and support your long-term health.
Increasing Your Calorie Intake
Now that you know what to eat, it’s time to think about how to increase your calorie intake. This can be challenging, especially if you’re not used to eating large meals. Here are some strategies that have worked for me.
Eat More Frequently
If you’re struggling to eat large meals, try eating more frequently. Instead of three big meals, aim for five or six smaller meals throughout the day. This can make it easier to consume more calories without feeling too full.
Add Calorie-Dense Foods to Your Meals
Another strategy is to add calorie-dense foods to your meals. For example, you could add a handful of nuts or a tablespoon of nut butter to your morning oatmeal. Or, you could drizzle some olive oil or avocado oil on your salad. These small additions can significantly increase your calorie intake without dramatically increasing the size of your meals.
Drink Your Calories
If you’re really struggling to eat enough, consider drinking your calories. Smoothies and shakes can be a great way to pack a lot of calories into a small volume. You could also try drinking your calories in the form of healthy juices or milk.
Exercise and Recovery
While diet is the most important factor in weight gain, exercise and recovery also play a role. Here’s what you need to know.
Strength Training
Strength training is must-have for gaining muscle mass. It helps to stimulate muscle growth and increase your overall calorie burn. Aim for at least two strength training sessions per week, focusing on compound movements like squats, deadlifts, and bench presses.
Rest and Recovery
Rest and recovery are just as important as your workouts. This is when your body repairs and builds muscle tissue. Make sure you’re getting enough sleep each night and taking rest days as needed.
Monitor Your Progress
Finally, monitor your progress to make sure you’re on track. Weigh yourself regularly and keep track of your measurements. If you’re not gaining weight as expected, you may need to increase your calorie intake or adjust your workout routine.
Gaining weight naturally takes time and patience, but it’s possible with the right approach. Focus on nutrient-dense foods, increase your calorie intake, and focus on exercise and recovery. I know you can do it, and I’m here to support you on your journey.
