10 Best Ways To Gain Weight If You Are Skinny
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Ways To Gain Weight If You Are Skinny
Gain lean body weight by consuming more nutrient-rich calories and by strength training. Plan your meals to make sure you’re meeting your calorie count. Eat more of healthy unsaturated fats such as avocados, olive oil and nutrient-rich carbohydrates such as whole grains and fruits. Avoid saturated or trans fats or added sugars. A strength training routine under the supervision of a professional can help build muscle mass.
While half the world is on a weight-loss mission, some of us are desperate to put on some pounds. Are you skinny and underweight? Your build is largely driven by your genes so it can be a tad difficult for a thin person to change their body frame. But don’t lose hope yet! You can put on weight and modify your build to some extent by making some well-planned and consistent changes to your life.
1. First Step: Check Your BMI And Chart Out A Diet Plan
First things first! Check your Body Mass Index (BMI) to find out if you really are underweight. That’s a figure you arrive at by dividing your weight in kilograms by the square of your height in meters. A BMI in the range of 18.5 to 24.9 is considered normal while a figure below 18.5 is considered to be underweight.1 Do keep in mind that it takes time to build lean body weight and that weight gain, much like weight loss, requires patience and consistency.
Remember, it’s important to talk to your doctor first to ensure that any measures you take to gain weight are not detrimental in your individual case.2 You should also rule out any underlying health problem that’s stopping you from gaining weight. More on that later.
Eat Right! A healthy, balanced diet with plenty of fresh fruits and vegetables is important for anyone. While you shouldn’t lose sight of that, increasing your weight is also about eating the right foods that fill you up and add nutrient-rich calories. Specifically, here are the food groups you must focus on and those you should avoid.
2. Have The Right Fats In Your Corner
In order to gain weight, you need to take in more calories than your body uses up. An easy way to do that is to make sure you take in enough fats. Fats are the most calorie-dense foods, with 1 gram of fat giving you 9 calories.3 According to experts, around 25–35 percent of the calories you eat in a day should come from fats.4
However, do keep in mind that all fats are not equal. Some fats can raise your LDL or bad cholesterol, which can up your risk for heart disease and stroke. So if you’re wondering how to stay healthy while incorporating fats into your diet, here’s the lowdown:
Consume Unsaturated Fats
Unsaturated fats can be good for you when consumed as part of a balanced diet. They can be included as monounsaturated or polyunsaturated fats. These fats help reduce bad cholesterol levels and provide beneficial nutrients like vitamin E. Polyunsaturated fats also provide essential fats that your body needs but cannot produce, such as omega-6 and omega-3 fatty acids.
Foods high in unsaturated fat: Liquid plant oils like olive oil, peanut oil, sesame oil, and safflower oil are high in monounsaturated fats. So are foods like peanut butter, avocados, and various seeds and nuts.5 Meanwhile, corn oil, sunflower oil, soybean oil, walnuts, soybeans, tofu, and fatty fish like salmon, herring, mackerel, and trout are rich in polyunsaturated fat.6
Limit Saturated Fats
Saturated fat raises your level of bad cholesterol. One easy way of recognizing saturated fat is that they tend to be solid at room temperature. According to the American Heart Association, the amount of saturated fat in your diet ideally shouldn’t exceed 5–6 percent of the total calories consumed in a day. So if you consume around 2000 calories per day, that translates to around 11–13 grams of saturated fat.
Foods high in saturated fat: Saturated fats mostly come from animal sources. For example, lamb, beef, tallow, poultry with skin, pork, cream, lard, cheese, butter, dairy products made from whole or 2 percent milk. Plant oils like coconut oil and palm oil also contain saturated fats though they don’t have cholesterol. Many fried and baked foods can be quite high in saturated fats. Check nutrition labels to figure out the amount of saturated fat in foods that you buy.7
Avoid Trans Fat
You should consume as little of trans fats as possible as they can be quite harmful to your health. Even if they help you gain weight, it’s weight gain of the wrong, not to mention dangerous, kind!
Foods high in trans fats: Trans fats are often found in foods like microwave popcorn, margarine, fried foods like fried chicken and doughnuts, and packaged cakes, crackers, and cookies. Sometimes they’re added to foods and may appear as “hydrogenated” or “partially hydrogenated” oils in the ingredient list.
3. Eat Nutrient-Rich Carbs
Increasing your carbohydrate intake can help you put on weight. One gram of carbohydrate will give you 4 calories. About 45–65 percent of the total calories that you consume in a day should come from carbohydrates.8 Even as you up your carb intake, make sure that you eat healthy carbs which provide not just energy but also important nutrients like vitamins and minerals.
Healthy foods high in carbs: Choose whole grains where possible. Brown rice, oats, and whole wheat bread can be included in your diet to give you a healthy dose of carbs. Fruits like mangoes, bananas, oranges, apples, and starchy vegetables like potatoes, peas, or corn, and dairy products like yogurt and milk with their naturally occurring carbs should also feature on your list.
4. Balance Your Proteins
Including a large amount of protein in your diet is not necessary for muscle growth. In fact, it can put unnecessary pressure on your kidneys. On the other hand, don’t cut down on the proteins either. Research has shown that additional protein intake can help with muscle-enhancement efforts.9 The Institute of Medicine recommends a daily intake of 0.8 grams of protein per kilogram of body weight. You should get about 10–35 percent of your calories from proteins.10 Also, start having a small protein snack before and after each strength training session to help promote muscle growth.11
Foods high in protein: You could source your protein from a range of foods such as beans, eggs, legumes, nuts, poultry, tofu, and low-fat or non-fat dairy products. Some examples of protein-rich snacks are:
- Avocado chicken salad with Greek yogurt and cottage cheese
- Black bean hummus on wholegrain bread
- Honey-yogurt-blueberries-almonds frozen mix
- Banana chia pudding
- Flaxseed cookies
Get your creative juices flowing and put together other scrumptious protein snacks! Just keep an eye on the sugars and fats.
5. Limit Added Sugars
Sugar that has been added to food products is known as added sugars. While these are high in calories, they are empty of nutrients. So try to keep the added sugars in your diet to less than 10 percent of your calorie intake per day.
How about sugars from fruits – are they harmful or beneficial? Fruits contain natural sugars but they also come packaged with fiber. This takes longer to digest, making fruit sugar absorption a slower process. Your blood sugar levels rise gradually, unlike the sugar spike brought about by foods with added sugar. Fruit juice is not quite the same since it does not contain fiber and the sugars are quickly absorbed, making your blood sugar shoot up rapidly. This is a scenario you want to avoid while trying to put on weight steadily.12
Foods high in added sugars: Foods like energy drinks, sodas, sports drinks, cakes, doughnuts, cookies, and ice cream are generally high in added sugars and must be avoided. Check the ingredient list to figure out if a food is high in added sugar. It can appear as corn syrup, fructose, dextrose, maltose, sucrose, molasses etc. And remember, the higher it is on the list, the greater it is in quantity.13
6. Plan Your Meals And Count Calories
Eat More! Gaining weight is also about balancing your calorie intake versus what you burn every day. As a rule of thumb, you should consume more calories than your body burns every day. Get the help of a nutritionist to figure out how much you should be eating, or simply up your intake by around 300 to 500 calories a day. If you do this consistently, you should see the numbers on the scale slowly move up.14
Writing down meal plans can help you consistently up your calorie intake. You can have 3 full meals a day and snack in between, increasing your serves slightly so you eat more. Alternatively, if you have a small appetite, it might help to plan for more frequent, smaller meals. You could eat 5 to 6 times a day instead.
7. Keep Track Of How Much (Or How Little) You Eat
Keep track of your calorie intake and training schedule in a diary. Counting calories may even reveal that your intake is lower than you thought. Also, use a timer to remind yourself of meal times – don’t wait till you’re hungry.
8. Sneak In The Calories
Making a few simple changes to your daily diet can up your calorie intake. For instance,
- If you have oatmeal for breakfast, prepare it with milk instead of water and add powdered milk, nuts, dried fruits, or honey to it after cooking.
- Garnish a calorie-light salad with avocados, sunflower seeds, or nuts and use a healthy fat like olive oil for dressing.
- You can also use a couple of tablespoons of powdered milk to increase the calorie count of casseroles, soups, mashed potatoes, and even liquid milk.
- Also, remember to drink water before and after your meal rather than with your food so that you have room for your meal.15
9. Practice Strength Training To Build Muscle
Wondering if you should lay off exercise completely so you don’t lose any more weight? The answer is no. True, if you’re trying to gain weight, doing cardio exercises like swimming or running may be counterproductive. Aerobic exercise or cardio burns a high number of calories and might negate that extra food intake. On the other hand, if you lift weights, your body will build muscle and the extra calories you consume will go toward these muscles rather than fat. That means you go from skinny to muscular rather than chubby.
You can use weight machines, free weights, resistance bands, or your own weight to train. It’s important to start slow when you strength train. A beginner’s training program generally involves 8 or 10 exercises that work out the main muscle groups done 2 to 3 times a week. You may want to start off with one set of each exercise consisting of about 8 repetitions. You can then gradually increase to 2 to 3 sets for each exercise, with each set consisting of 8 to 12 repetitions.16
Here are a few tips to follow while strength training:
Warm Up And Cool Down
Before starting strength training exercises, make sure you warm up. Start off with a light aerobic exercise like cycling or walking for around 5 minutes and do a few dynamic stretches too. A dynamic stretch involves making controlled slow movements.17
A simple warm-up exercise that can work the muscles in your legs and your hamstrings is the lunge. Here’s how you do it:
The lunge: Keep the upper body straight and your chin up. Step forward with one foot and lower your hips till your knees are bent at a 90-degree angle. Make sure the knee in front is aligned to your ankle and does not push out too far. The other knee should not rest on the ground. Now push back to the starting position and repeat with the other leg.18
Also, make sure that you wind down with less intense activity as you end your exercise session.19
Stabilize Your Core
Exercises that stabilize your core can give you a solid foundation for strength training exercises and are a great way to start off your routine. Try this simple 2-step process before doing all your exercises.
- Step 1: Close your pelvic floor with a muscle movement similar to stopping urine flow.
- Step 2: While doing step 1 tighten your lower abs as though you’re preparing to be punched in the abdomen.20
Choose Compound Exercises
Doing compound exercises can work many major muscle groups at one go. The squat is a simple compound exercise that you can try. It is often referred to as the “king of exercises” since it works every part of your body if performed correctly, from the feet to your fingertips. Here’s how you do it:
- Stand straight with your feet placed shoulder-width apart and keep your toes pointed marginally outward.
- Now lower your hips while bending your knees as though you’re about to sit down. Your knees should be bent at 90 degrees and shin should be straight.
- Contract the muscles in your abdomen and push your weight into your heels.
- Hold the squat for a few seconds.
- Finish by pushing through your heels and rising to your starting position.
- Keep your back straight, and stomach muscles tight.
Don’t expect to do a perfect squat from day 1 – it is something you’ll perfect with time.21
Rest Your Muscles
Your muscles need time to repair and grow after your workout. It’s a good idea to rest a muscle group for about 48 hours before working it again.22 Ideally, you should have about 3 full body workout sessions in a week.
Work On Opposites
Once you exercise muscles on one side of a joint, make sure you exercise muscles on the other side. For example, if you exercise your biceps, which bends your elbow, follow it up with exercising your triceps, which straightens your elbow. This is helpful in maintaining balance and preventing injury.23
Vary Your Routine
Varying your routine will help you move past a plateau. You can persuade your muscles to grow by exposing them to a range of stressors. Variations can include an increase in the number of times you repeat an exercise, an increase in the length of time you workout, cross-training with activities like running or swimming, etc. Changing your routine every 4 to 8 weeks can be helpful.24
Learn From A Professional
It’s important to learn the right exercise technique as improper techniques can result in injuries. So make sure you start off with a professional trainer who understands your weight goals.25
10. Check If A Health Problem Is Keeping You Underweight
Being underweight or losing weight in spite of all your effort could be a sign that something else is going on in your body. Certain health problems can cause weight loss, including depression, hyperthyroidism, undiagnosed diabetes, Addison’s disease, overtreatment of an underactive thyroid, rheumatoid arthritis, celiac disease, lupus, stomach ulcers, inflammatory bowel disease (IBD), gastroenteritis, tuberculosis (TB), mouth ulcers, and dementia. HIV, AIDS, and cancer are also linked to weight loss.26 Watch for symptoms and consult a doctor if you suspect any of these may be associated with your weight.
References [ + ]
|1.||↑||Assessing Your Weight. Centers for Disease Control and Prevention.|
|2, 11, 15.||↑||Weight and muscle gain. Department of Health & Human Services.|
|3.||↑||Carbohydrates, Proteins, and Fats. MSD Manual.|
|4.||↑||Fats. U.S. Department of Health and Human Services.|
|5.||↑||Monounsaturated Fats. American Heart Association.|
|6.||↑||Polyunsaturated Fats. American Heart Association.|
|7.||↑||Saturated Fats. American Heart Association.|
|8.||↑||Carbohydrate Counting & Diabetes. National Institutes of Health.|
|9.||↑||Bosse, John D., and Brian M. Dixon. “Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.” Journal of the International Society of Sports Nutrition 9, no. 1 (2012): 42.|
|10.||↑||Protein. Harvard School of Public Health.|
|12.||↑||Natural and Added Sugars: Two Sides of the Same Coin. Science in the News (SITN).|
|13.||↑||Carbohydrates. U.S. Department of Health and Human Services.|
|14.||↑||Diet Tips for Gaining Weight. American Council on Exercise.|
|16, 17, 22, 24.||↑||Resistance training – health benefits. Department of Health & Human Services.|
|18, 21.||↑||Clover, John. Fit By Nature: The AdventX Twelve-Week Outdoor Fitness Program. The Mountaineers Books, 2011.|
|19, 25.||↑||Strength Training. The Nemours Foundation.|
|20, 23.||↑||Resistance Exercises for Health and Function. U.S. Department of Health and Human Services.|
|26.||↑||Unintentional weight loss. National Health Service.|
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.