How to Gain Healthy Weight Fast and Naturally – At home

Healthy Food All CategoriesIf you are reading this article, you may think you are in the minority; no, in fact, you are part of an elite group looking to gain weight, which is the opposite of what most people try to do.

Most segments of society tend to promote tall and slender women as the ideal image that every woman should strive for. So, when a woman mentions the need to gain weight, she can be seen as having self-esteem issues. A woman needs to feel comfortable in her skin and it that means putting on a few pounds on her bones so she can feel sexy and desirable, so be it.

Society also perceives men without much muscle as being wimpy, less masculine. So both genders deal with perceptions that can have a negative effect on their self-esteem, and ultimately on their self-image and their relationship with others.

Are you looking to gain weight fast and naturally?

You’ve come to the right place.

Our purpose is to provide you with useful information to gain healthy weight, regardless of your reasons for wanting to gain weight. This article will cover tips and resources to help women, men trying to gain muscle and weight, boys, girls, and those with some medical challenges that prevent them from gaining healthy weight.

We’re here to help you through your weight gain journey.

Our posts about proper diet, exercise, recommended supplements and other resources will help you be successful. We’re here for you.

How Do You Know You Need to Gain Weight?

There are numerous reasons why you may feel you need to gain weight.

Personal satisfaction

We all need to feel comfortable with ourselves. People may compliment you on your weight, telling you how good you look but you may feel that you would look better with a few extra pounds in certain areas of your body. You may want to target your thighs, your arms, your buttocks, or any other area you think would improve your image if it were fuller. The choice is yours. You can choose to gain weight and in the right places and add curves where you wish. At the end of the day, when you look in the mirror, you have to be pleased with what you see. Being pleased with yourself, with your body will definitely boost your self-confidence and self-love. After all, how can you love someone else and succeed in a relationship if you don’t love the person you see every day in the mirror?

Health reasons

Another common reason for individuals to want to gain weight is a low Body Mass Index (BMI). Research has shown that if a person has a BMI of 25.0 or more s/he is considered overweight. A BMI of 18.5 to 24.9 is considered healthy. This is true for most adults in the 18-65 age range. There are many resources available to help you determine your BMI but the most reliable method is to consult your Primary Care Physician if you are concerned about your BMI.

Anyone with a BMI below 18.5 is considered underweight. We all experience occasional weight fluctuation but if you are consistently losing more than 5% of your weight without even trying; if this is happening over a six to twelve month period, it’s time to take action to gain and maintain healthy weight. Rapid and consistent weight loss may also be a symptom of some underlying medical conditions. Consult your physician if this applies to you.

Some individuals may be underweight according to their BMI range and their scale, however, they may be perfectly healthy. Some people have inherited a fast metabolism and have no issue burning calories. In fact, they burn them faster than would like to, in some cases. It’s always a good idea to consult your physician to discuss your weight issues and concerns.

Eating DisordersMedical conditions

Medical professionals have identified many underlying potential medical conditions that can be associated with fast and consistent weight loss. As we list them here, our purpose is not to diagnose your particular situation. We’re creating awareness and arming you with information to discuss with your physician.

  • Eating disorders such as anorexia nervosa, bulimia nervosa, binge eating disorder, pica, ruminating disorder, avoidant/restrictive food intake disorder (ARFID) are the most common culprits of weight loss. If you think you may have an eating disorder, visit this website for more information on how to get help: https://www.nationaleatingdisorders.org/help-support/contact-helpline
  • Hyperthyroidism defined as an overactive thyroid gland. Conversely, when too much treatment is provided for an underactive thyroid gland (hypothyroidism) to counteract weight gain, weight loss could ensue.
  • Various gastrointestinal disorders such as Crohn’s disease, ulcerative colitis, stomach ulcer.
  • Other diseases of the heart, lungs, kidney, and liver.
  • Cancer patients, and those afflicted with Tuberculosis, HIV or AIDS.

There are many other medical conditions that can be the root of rapid and unexpected weight loss. Dental issues such as mouth ulcers; high level of stress, mental conditions such as depression, and more. The above list is by no means exhaustive. Consult your physician to determine if you have a medical condition that may be causing unusual weight loss.

Gain Weight by Stimulating Your Appetite

Loss of appetite and desire to eat can be caused by several factors ranging from eating alone, exercise habits, declining blood glucose levels to over production Mango Ice cream dessertof leptin, a hormone that regulates appetite and sends hunger signals to the brain. If you need to take some supplement to help with your appetite, check out flex offers for some great supplement ideas.

For those who are trying to gain weight or body mass, having a healthy appetite is key.

Use the following tips to increase your appetite:

  • Eat breakfast daily. As we grow up, we’ve been told for a reason that breakfast is the most important meal of the day. For those with a busy schedule and a fast-paced life, it is tempting to skip breakfast. Research shows that eating breakfast every day could increase appetite and increase thermogenesis, which could cause you to eat more.
  • Increase the number of meals and snacks you consume every day. If you find it difficult to eat three meals, add two or three more meals to your daily routine and have several healthy snacks throughout the day.
  • Eat foods rich in protein, whole grains, and healthy fats. Avoid foods with empty calories such as candy, chips, and ice cream.
  • Cook with calorie-intense ingredients like butter, whole milk, and olive oil. They add calories to your meals. Adding avocados, peanut butter to your snacks will increase your calorie intake.
  • Avoid eating alone as much as possible. Make your meals a social event. If you must eat alone, eat while watching TV. A study shows that eating while watching TV can increase your appetite by 14%.
  • Use your phone to set reminders to eat. If you have poor appetite chances are you don’t feel hungry. Phone notifications of your meal times will help you keep your eating schedule.
  • Increase your physical activity. Exercising more causes your body to burn calories, it also increases your appetite so your body can replenish the calories burned.
  • Take some supplements such as echinacea, fish oil, zinc, and thiamine to boost your appetite. Smoothies, milkshakes and meal replacement drinks can help, as long as you take them in addition to your meals, not to replace your meals.
  • Eat foods that you like. If you find the food enjoyable, you’re more likely to eat more of it. Drink after your meal, drinking during your meal can hinder your appetite. If you must drink before your meal, try thirty minutes before eating.

These tips represent a fraction of the actions to take to increase your appetite. Find what works for you and stay with it. You will see results.

Healthy Weight Gain and Adequate Nutrition

To reach your targeted weight, it is essential to consume the right foods. A combination of high-calorie nutrients and exercise will help accelerate the process of weight and muscle gain. The choices are endless but here some ideas to start with.

  • A mix of whole-grain bread, eggs, and cheese provide healthy carbs and protein. Consider adding whey protein to supplement your weight gain diet. Whey protein is a great source of amino acids, which help with muscle development. You can also add some body building protein to your diet.
  • Red meat, salmon, and other oily fish are a good source of omega-3 fats that can be used to build muscle. Red meats also contain creatine, a great muscle building supplement. Choose fatter meat which contains more calories.
  • Starchy foods such as rice, potatoes, combined with proteins and high-carb nutrients. Other starchy foods include corn, oats, quinoa, buckwheat and similar grains.
  • Whole milk, which contains casein and whey protein; homemade smoothies, nuts and nut butter are also high-calorie nutrients and can be used to gain healthy weight and build muscle. Homemade smoothies can be customized to your taste and you can control the ingredients and fruit added to them.

If your BMI is lower than 18.5 you should aim at gaining between half to two pounds a week. This involves increasing your daily calorie intake by at least 300-500 to help you reach your goals.

Your Ideal Weight: To Count or Not to Count Your CaloriesCalorie Intake

The ongoing debate about whether to count calories mostly applies to weight loss. For weight gaining purposes, it is highly recommended tracking your calorie intake so you can track your progress and make necessary adjustments in your weight gain diet.
Once you set your weight gain goals, you may want to add 300-500 calories to your diet, if you want to gain weight slowly. Add between 700-1000 calories if you’re on fast-track program.

It has been determined that a woman needs to consume 2,000 calories per day to maintain her weight while a man needs 2500. Children between 6 and 12 years old need about 1,600 to 2,200 per day depending on their level of physical activity.

Consuming a sufficient amount of calories and protein will help maintain energy and muscle mass. It also strengthens your system and help your body fight infection, among other benefits.

Ready, Set, Go With Your Weight Gain Action Plan

You want to gain weight for any of the reasons we discussed above. Where do you start?

Creating and implementing an action plan will ensure your success, if you are persistent. Here are some guidelines to follow as you design your roadmap:

  • Write down your weight gain goal in a similar way:

I [your name] want to gain _______lbs/kg per week for the next ________weeks. I want to consume __________calories per day. By the end of my journey, I want to weigh ____________lbs/kg

  • Create a plan to gain your extra calories. Use the suggested outline below to structure your plan.

Components of a 3,000-calorie/day diet

Be sure to incorporate the three main categories of nutrients: protein, carbohydrates and fat.

The Institute of Medicine of the National Academies recommends the following distribution of the three categories:

  • 45–65% of calories from carbs
  • 20–35% of calories from fat
  • 10–35% of calories from protein

Calories 3,000 Carbs 338–488 grams Fat 67–117 grams Protein 75–263 grams

It is highly recommended adding exercise to your weight gain plan. The benefits of an exercise regimen include reduction of body fat and increase of muscle mass. Be sure to include appropriate protein consumption as part of your exercise routine to promote muscle growth and recovery.

Fill in the blank with the menu items for your meals and snacks

Breakfast

Items: ____________________ ____________________ _________________

____________________ ____________________ ______________________

Total calories __________

Snack: ___________________________ _______________________________

Total calories _____

Lunch

Items: ____________________ ____________________ __________________

____________________ ____________________ _______________________

Total calories __________

Snack: ___________________________ ________________________________

Total calories _____

Snack: ___________________________ ________________________________

Total calories _____

Dinner

Items: ____________________ ____________________ ___________________

____________________ ____________________ ________________________

Total calories __________

Snack: ___________________________ ________________________________

Total calories _____

Total daily calories __________

In this article we attempted to provide you with some background information about determining your need to gain weight, the impetus behind that need. We covered some health reasons, medical conditions, and social factors that may trigger your weight gain journey. We discussed ways to stimulate your appetite, the importance of nutrition in the weight gaining process, and whether you should incorporate calorie count as part of your plan. We provided you with a sample plan you can personalize to your taste and favorite foods.

Gaining weight should be done in a way that doesn’t ruin your health in the process. When trying to gain weight, it’s important to aim for long-term and sustainable gain through a healthy diet and exercise. To gain and maintain a healthy weight, it is essential to have a combination of high calorie intake (above the recommended count for your body mass) which should consist of high-carb and high-fat foods, as well as plenty of protein and build muscle strength through proper exercise.

Let your weight gain journey begin!

To your health,

Danielle W., Ph.D.

Disclaimer: This article does not intend to provide medical advice.  Consult your medical professional to discuss any health-related issues you may have.

 

4 Comments

  1. Thanks for this article, I have found it very informative. I need to make some adjustments to my diet and her I definitely see good advice. I love that you incorporated the action plan. I believe this will encourage many people as it did with me.
    Wish you the best
    Andy

  2. Danie, I love the plan that you have put in here! Believe it or not I have actually always struggled to put on weight. I ran a marathon a couple of years ago and I weighed 73kg (I’m 6 foot 1).

    After that, I went on a plan to gain 6kg in in a month (of good weight) but I was eating over 3,000 calories a day and that’s hard when you’re not eating junk!! I also did it without eating meat… which was the hardest part. I’d love it if you could give some advice on how to gain weight without eating meat/ on a whole food plant based diet. The only way I found is taking a lot of shakes but it’s not sustainable (IMO)

    I can’t wait to use this plan to help though!

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