How To Gain Healthy Weight

Just as it is a struggle for some to lose weight in order to be healthy and fit, there are some people who find it hard to gain healthy weight.

Although there are various supplements being advertised all over the place for easy weight gain, it is an open secret that only a few of them actually work. The ones with a little efficacy may in the long term cause some health challenges.

The journey to adding some flesh and gaining healthy weight is a gradual one that requires a lot of patience and hard work.

Doctor Tolu Binutu via his Instagram handle '@tolubinutu' has stated three tested and trusted steps for persons who desire to put in the work required to gain weight. 

1. Achieving a caloric surplus

For people seeking a healthy weight gain, the primary goal should be to eat/consume more calories than usual. In essence, it is necessary to eat more food than you currently do.

If you fall within the category of those who forget to eat, it is highly recommended that you set a reminder. Whether you eat three major meals daily or you break it into 4-5 moderate meals daily, just ensure that you eat well.

2. Gaining a healthy weight means eating healthy food

Carbohydrates, protein, and fats are three classes of food that are essential on the journey to adding healthy weight.

Protein is the most important on the list and this is because it is what builds a healthy body mass. There should be an increase in protein intake albeit within healthy limits. High-protein foods include meats, fish, eggs, dairy products, legumes, and nuts.

Protein supplements like protein bars can also be useful if you struggle to eat enough protein in your diet.

Carbohydrates (Carbs) and healthy fats are equally important on this journey. While Carbs give you the energy you need for daily activities, 'fats' give energy, supports cell growth, and protects body organs.

Healthy sources of Carbs and fats include; Rice, Irish & sweet potatoes, yams, extra virgin olive oil, avocado oil, whole milk, full-fat yogurt, cheese, and fish.

3. Exercise

Exercising prevents you from developing a potbelly as you increase your food intake. It is recommended to lift weights 2-4 times a week. All you need to do is to start gradually and build from there. If a woman is worried about becoming muscular from lifting weight, there is no cause of alarm.

The fear of looking like a man is unfounded because women do not have enough testosterone to look muscular.

Lifting weights ensures that the nutrient you consume gives you a toned body, flat tummy, and larger numbers on the weighing scale.