5 effective ways to gain healthy weight

Not only skinny people but also people who have just recovered from illness or are working out at the gym want to gain weight. In fact, for many people, gaining weight healthily is as difficult as losing weight, according to the health website Verywell Fit (USA).

Strength training will help the extra weight you gain come from muscle instead of fat.

To gain weight healthily, people can apply the following methods:

Caloric surplus

The first factor to gain weight is to have a calorie surplus, which means that the amount of calories consumed each day must be greater than the calories burned. To gain weight healthily, the diet should have a surplus of 300 to 500 calories per day. This calorie surplus will help the body gain weight slowly.

Foods that should be prioritized include healthy foods, such as avocados, nuts, seeds, lean meats rich in protein, low-fat dairy, and high-calorie fruits such as bananas and mangoes. Foods high in sugar and white starch should be limited because excess calories can easily be stored as fat.

Focus on nutritious foods

These foods include oats, quinoa, sweet potatoes, eggs, salmon, and healthy oils like olive oil. These foods are rich in vitamins, antioxidants, and essential minerals. When you get enough of these, your body will gain healthy weight.

Eat more protein rich foods

Protein plays a very important role when it comes to building muscle mass, especially for gym goers. If you want to gain muscle mass instead of fat, you need to combine weight lifting with protein-rich foods. These foods include chicken breast, lean beef, salmon, beans, and protein-fortified milk.

Strength training

Strength training exercises such as weight lifting, push-ups, and pull-ups provide the stimulus needed for muscle growth. Not only will your muscle mass grow, but your muscle strength can also increase significantly. Experts recommend strength training 3-4 times a week.

Eat more often

For many thin people, one of the biggest challenges to gaining weight is eating more food than usual. Eating three large meals a day can be difficult, so experts recommend dividing your meals into five or six smaller meals. This will make it easier to reach your calorie goal, according to Verywell Fit.

Source: https://thanhnien.vn/5-cach-hieu-qua-giup-tang-can-lanh-manh-185241110214006847.htm