Wednesday, May 7, 2008

Gain Weight the Healthy Way

In this day and age when the most of the world is entirely fixated on becoming skinny many do have the opposite problem. Many people are wanting to become healthier and have that perfect figure and fill in all the awkward angels or have a buff body but they seem to find it extremely hard to achieve that.

Be it reduction of weight or the increase in body mass the important thing is protein. Protein plays a very important role in giving the energy supply that we require throughout the day. But to increase weight carbohydrate is very essential.

Avoid Junk Foods

Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.

Have healthy fats, protein and carbohydrate

Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

It may be easier to eat five or six smaller balanced meals per day i.e every 3 hours and don’t have a big meal at a go that after 3 hrs you aren't hungry anymore,rather than eating three large meals, especially if you are not used to eating much at one sitting.

Do Resistance training

Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Muscle Gaining Secrets

Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
Mid-morning and afternoon snacks should be nutritious, not junk. Snack food containing healthy nuts, dried fruits which add healthy calories to your diet.
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.

Keep your meals balanced.

One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and nutrients while starchy potatoes and corn add extra calories.Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low fat foods like fish, chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, etc. Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat.

Have water and precious Zzz

Drink water around  8-10 glasses a day. Sleep, the easiest, yet most over looked step. Get at least 8 hours of sleep a night.


  1. I've been trying to gain weight for a while now, and this article helped a lot! Thank you for posting this!

  2. OH MY GOSH!! who thought a site to help you gain weight even existed.. i'm so glad i came across this!!
    It's funny cuz I was just complaining to a friend the other day.. how there are so many websites to help people lose weight, but when it comes to gaining, .................. 0.

    Thank you sooooooo much :)

  3. Thx alot for this, im trying to gain wieght..thats y im reading this..yea

  4. tanx to u guys pray it works

  5. thank u soo much i will def. try it out....i hope it works and how long does it take?

  6. thnx to ths proocess s too slow..i m trying to get fatty frm a long tym bt nothng works...plz help..!!!

  7. my doctor said i was under weight! so ive been looking to gain! thanks so much!

  8. iam doing it...thanks


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