The Science Behind Weight Gain and Hormones
14 Mar, 2023
The Skinny Person Guide to Weight Gain
If you're struggling to gain weight despite eating a lot, you're not alone. Many people find it difficult to put on weight, just as others find it hard to lose it. However, there are ways to gain weight and build muscle, even if you're naturally thin. In this 1000-word guide, we'll explore some strategies that can help skinny people gain weight.
1. Eat more calories than you burn
The basic principle of weight gain is to consume more calories than you burn. If you're not gaining weight, it's likely because you're not eating enough. Calculate your daily calorie needs using an online calculator or consult a nutritionist to get a more accurate number. Once you have that number, aim to eat at least 300-500 calories above it every day.
2. Focus on nutrient-dense foods
When you're trying to gain weight, it's important to focus on foods that are high in nutrients, such as lean proteins, complex carbs, and healthy fats. These foods will provide your body with the building blocks it needs to build muscle and tissue. Some examples of nutrient-dense foods include chicken breast, sweet potatoes, quinoa, avocados, and nuts.
3. Eat frequently
If you're struggling to eat enough calories in a day, try eating smaller meals more frequently. This can help you get in more calories without feeling overly full. Aim to eat every 2-3 hours throughout the day.
4. Drink your calories
If you find it hard to eat a lot of food, try drinking your calories instead. Smoothies, protein shakes, and weight gain shakes are all good options. Just be sure to choose drinks that are high in calories and protein, and low in added sugar.
Strength training is essential for building muscle and gaining weight. Focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses. Aim to lift weights 3-4 times a week, and gradually increase the weight you're lifting over time.
Get enough rest
Rest is just as important as exercise when it comes to building muscle. Aim to get at least 7-8 hours of sleep per night, and give your body time to recover between workouts.
Gaining weight and building muscle takes time. Don't expect to see results overnight. It may take several weeks or even months to see significant changes in your body composition. Be consistent with your diet and exercise routine, and trust that the results will come.
Avoid junk food
While it's important to eat enough calories to gain weight, you don't want to do it by eating junk food. Processed foods that are high in sugar, salt, and unhealthy fats can lead to weight gain, but they can also increase your risk of heart disease, diabetes, and other health problems. Focus on eating nutrient-dense foods instead.
Drinking enough water is important for overall health, but it's especially important when you're trying to gain weight. Aim to drink at least 8-10 glasses of water per day, and consider adding an electrolyte supplement if you're exercising heavily.
Seek professional help
If you're struggling to gain weight despite your best efforts, it may be time to seek professional help. A registered dietitian or nutritionist can help you create a personalized meal plan that meets your calorie and nutrient needs, while a personal trainer can help you create an exercise plan that's tailored to your goals.
In conclusion, gaining weight can be challenging, but it's not impossible. By eating a calorie-dense, nutrient-rich diet, lifting weights, getting enough rest, and being patient, you can build muscle and gain weight over time. Remember