How To Safely Gain Weight?
Well, Gain It The Healthy Way


How to Safely Gain Weight

Not just gaining weight that's laden with fat but a healthy weight that's laden with lean muscle mass.

BTW, are you one who, no matter how much you eat or how little you exercise, it's really a herculean, uphill battle for you to gain weight, a healthy body weight?

Right, I'm gonna show you practical stuff on how to safely gain weight.

I won't give you a weight gain program that gets you to gain weight super fast. This kind of weight gain causes stretch marks and other skin damages.

Weight gain is like weight loss; it takes time and commitment to see results. Especially when you're bent on putting on lean muscle mass, not fat.

You got to do it slowly. It isn't an overnight thing and you got to be committed.

P/S: If it's just fat you want to add on, then you can just eat lots of rubbish (saturated fat, trans fat, high fat food, cakes, sugars .....)

I want to look at your "Skinny" and "Underweight" Dilemma, for a while

See, your "skinny and underweight" condition could be due to 1 or more of the following factors:

  • Genetics could affect your body shape and weight. If your parents and siblings are skinny, chances are you're skinny too.

    However, I would suggest that you take the trouble to know whether you're truly underweight or you just think you're too skinny. One way is to go to your doc who can help you to determine this

  • You've a fast metabolism that converts food fast into energy, with not much left for building bulk
  • You've high energy level which requires your body to constantly churn out more energy from food, to keep you going
  • You don't eat enough
  • You exercise too much
  • You've an eating disorder
  • You could have an underlying health problem if you've recently lost weight for unexplained reasons. If that's so, get to your doc ASAP

The Right Ways

You've nailed down the factor(s) responsible for your "skinny and underweight" condition?

I'll show you now the right ways on how to safely gain weight.

  • Eat a well-balanced, nutritious diet consisting of:

    1. Vegetables
    2. Fruits
    3. whole grains
    4. Low fat products, dairy and other stuff
    5. Lean protein food such as fish, poultry, beans and legumes

  • Some fats and sugars as needed for extra calories. However, for fats, choose unsaturated fats, such as nuts and plant-derived oils. For sugars, select sweets that also provide nutrients, such as bran muffins, yogurt, fruit pies/juice and granola bars
  • Eat smaller portions of food and eat eat more often. Before, you may have had 3 meals a day. Now, you could have small meals in between these 3. If possible, eat every 3 hours. Spread out your meal amounts evenly and eating 6-8 meals per day is do-able
  • Eat More protein as it provides the basic building blocks for muscles. Keep your protein intake between 1-1.5 times your body weight. For e.g., if you weigh 150 lbs, you would eat between 150g-225g of protein per day
  • P/S: Protein shakes or protein in powder form - whey protein is a good choice as your post workout meal because it's easily absorbed into your body, to help you repair and build muscle, after workout.

    BTW, majority of your protein intake should come from real food, not protein powders

  • Do weights, 3-4 times per week for 1 - 1.5 hour per session. There's a proper way to do weights.

    Here's the how to with weights .

    Don't neglect to do cardio as it's important to train your heart and lungs, to keep them in strong and fit condition

Tips on How to Safely Gain Weight


I've got useful tips to help you gain weight:

  • Set a realistic target weight to gain
  • Keep a food diary for a few weeks to help you learn more about your eating habits
  • Make your calories count. Don't eat "empty" caloric foods like chips, pretzels and cookies. Eat healthy caloric foods like sliced turkey, nuts, yogurt, fruits & vegetables, low fat dairy....In short, make every calorie a worthwhile calorie
  • Stay away from fast food! Sure, it fattens you up but it's also laden with the harmful trans fat
  • Choose foods fried in liquid, non hydrogenated oil. It's fattening but much healthier
  • Exercise regularly, as your body needs to adjust to the extra weight, or you could easily feel tired and out of breath
  • You still got to eat healthy to stay healthy. Don't hit on all the junk food to increase your calorie intake; it's a very unhealthy way to gain weight
  • Avoid salty and greasy foods
  • Avoid trans-fats. Choose unsaturated fat
  • Don't over indulge in large amounts of carbohydrate. It affects your blood sugar
  • Move a portion of your calorie intake to later in the night, but at least 2 hours before bedtime
  • Drink at least 8 big glasses of water per day
  • if you've depression or diabetes, deal with them first as they affect your ability to gain weight

Well, I can understand why you want to know how to safely gain weight because you're tired of being underweight.

Not only that. If you're grossly underweight, these health implications could slip in:

  • Your bones would not be as strong as they ought to be due to lack of bone-building nutrients
  • Your periods could stop or become irregular, something that can in turn impact your fertility
  • You've lower fat reserves to help you recover from illness

My 2 cents' worth of Opinion on how to Safely Gain Weight

  1. Eat more meals, spread through out the day
  2. Eat at the right times (for e.g. eat after a workout, eat breakfast, lunch and dinner)
  3. Eat the right foods, not junk food and don't snack on unhealthy treats

I know - being "too skinny" can be just as difficult as being "too fat."

But my tips on how to safely gain weight involves "slow and gradual" changes in lifestyle — diet, exercise and behaviors that support health.

They're do-able.

Try them!



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