Granted, about 95% of my clients are trying to lose weight. It’s what I specialize in because I used to be one of them. I was always searching for ways to lose weight. And when I discovered what works, I wanted to spread the word.
I love helping people lose weight and keep it off. I’ve meet hundreds of people and watched them transform into their ideal bodies- it’s thrilling for me to be able to witness and take part in.
But there’s another 5% of my clients who are not trying to lose weight. Quite the opposite actually, they would like to gain weight.
As a former overweight woman, the first thing I think about when someone asks me to help them to gain weight, I think, “lucky son of a gun!” Then I think, let’s get down to business.
First of all, gaining weight it not what everyone thinks it is. It’s not about eating greasy cheeseburgers and doughnuts all day. That will only get you “skinny-fat” and lead to you a life of health problems.
Instead, there are few tips you can use to put on the weight in a healthy way. Whether you want to gain weight just to add muscle, gain weight because you’re too thin or even if you’re pregnant and want to get to a healthier weight for a safer pregnancy, these tools will work for you.
- Add snacks with more calories- Eat snacks with peanut butter, almonds, dried fruits and avocados are good examples of snacks with higher fat contents.
- Eat more, smaller meals– It’s much better for you eat 5-6 meals a day over eating 2-3 large meals a day.
- Make sure you’re not eating empty calories– There’s a chance that you aren’t getting the adequate amount of nutrients because you get full quicker. However make sure you’re eating foods that have a nutritional value such as lean meats, lots of fruits and veggies, whole grain breads/pastas, dairy products, and healthy fats such as nuts, olive oils and seeds.
- Drink smoothies and shakes- Empty beverages will not help your weight gain. You should be drinking nutrient packed drinks such as smoothies with fruits, almond milk/rice milk/soy milk, protein powder, and add extras like ground flax seeds, wheat germ, raw oatmeal or chia seeds. These extras will feed your body the ingredients it needs.
- Have a bedtime snack- Eat a peanut butter and jelly sandwich on whole grain bread, an avocado and turkey roll up, or a grilled cheese sandwich on whole grain bread before you go to sleep. Also have another protein shake right before you knock out if you don’t feel like the other options.
- Eat extra protein- Muscle weight more than fat. If you want to put on weight, building muscle will help. Drink the protein shake that I told you about above before and after each workout (yes you should still be working out). Also make sure there’s a protein-rich food at each meal and snack. A great example is lean meat such as chicken and fish. This meat will help you build more muscle and also help your muscle recover after a workout.
- Exercise– Again, building muscle will undoubtedly help you gain weight. Both cardio and weight training will help in this case. Don’t think that exercising will burn all of the calories you are eating. They are certainly burning calories, but not as many as you should be putting into your body. Exercising will also stimulate your appetite, which will help you eat more calories, healthy calories!
Seek advice from your doctor to see what else you can do to gain more weight. Just make sure you’re eating throughout the whole day and you are getting plenty of sleep to face the day ahead. Also, there should always be a protein (lean meats), a carb (whole grain bread, whole grain pasta, brown rice, sweet potato, quinoa, and cous cous), and a bunch of fruits and veggies on your plate at each meal.