What Happens If You Put More Formula Than Water How Do I GAIN Weight?

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How Do I GAIN Weight?

Although not as common a goal as weight loss, there are a significant number of people who gain weight as their goal. The reasons vary from person to person but can include wanting to gain weight for a game, wanting to put on some pounds after recovering from an injury or being underweight and having trouble getting on the scale or your Doctor has asked you to gain weight.

Before you embark on your weight loss journey, I’d be remiss if I didn’t encourage you to visit your GP for a check-up first. You may not be under your weight. While I’m not a fan of BMI, underweight is defined as having a BMI of less than 18.5. (The media plays a big role in how we view our bodies and you may be fine in the skin you are in) However, there may be medical reasons why you are finding it difficult to gain weight and your GP would be a good place to start. Okay, all cleared up by your Doctor? Then let’s look at ways to help you put on extra pounds.

Gaining weight will usually follow the same formula as losing weight – but in reverse. If calories should be below more calories without losing weight, so it makes sense that the reverse would have the opposite effect—and it does! So the universal scientific formula for weight gain is calories should be he is great more calories out.

It seems easy and all you have to do is increase your daily portion of McBurgers right? No, not fast. You want to do this properly and in a healthy way – and sparingly. So without further ado, here are some tips for your bag of tricks.

NUTRITION

1. Determine how many calories you are currently consuming and how many calories you need based on your daily activity. You can use a good online tool for this. Whatever the number is, it represents the number of calories you need just to maintain your current weight (I know, I ended my sentence with a comma – I’m crazy like that) Now that you know what the number is, you need to Lift Your daily caloric intake is, oh, let’s start with 500 calories a day to increase. When you gain or lose weight or change your activity level or change in health then your calorie needs have changed so stay updated with your caloric target. Food diaries are a great tool, especially in the beginning.

2. Try to eat regularly – YES!! If you eat 3 meals a day then try to add a couple healthy snacks throughout the day.

3. When eating your regular meals, increase your portion sizes. If snack #1 was going to be yogurt (I know… yuck!) then have 2 yogurts instead. For dinner, have a second meal of vegetables. The goal is to try to increase your portion sizes at each meal

4. Focus on good food. Whole grain breads are dense and you can cut thick slices and put your favorite toppings like peanut butter, honey, hummus… Mmmmm. When picking vegetables pick those with the least amount of water. Things like cucumbers are high in water so they will make you look fuller while eating but you take in less calories…you don’t need that…you need potatoes, carrots, corn etc. choose thicker ones like bananas over oranges (dried fruit is good!)

5. Fat is where it’s at (My mom said I could always use rhyming words) Fat is great because it packs 9 calories per gram while carbs and protein only have 4 calories. BUT… choose healthy fuel. Nuts, seeds, peanut butter, avocados, hummus, oil… all good! And the good thing is that you can add some of these things to everything you eat. Cooking eggs? Cook them in oil… Having toast? Spreading on some hummus… Having a salad or cereal? Sprinkle nuts or seeds and add oil to your salad. You can add healthy fats whenever you sit down to eat. Sprinkle dried fruit on a salad or granola. Top your potatoes with oil or cheese or go wild and throw chili on them.

6. Are you sick of food? Drink your calories. There are many good healthy food replacement drinks but why not make your own smoothie? Make it with milk, fruit, honey…whatever…and sprinkle in some seeds. You can try replacing the water you drink with juices or sports drinks from time to time.

7. Remember, the slowest gains are the best. Increasing your weight too quickly only increases the chances that the weight you gain will be fat mass and not lean body mass. Gains of about one-half to one pound per week should be your goal.

PARTS

1. Gain muscle. You want to make sure you’re adding lean muscle and that all your weight isn’t just from fat. If you include a resistance program three times a week (like weight training or lifting weights) then you can gain less muscle mass and what’s better… the increased activity can increase your appetite… WIN!! If you want to gain muscle mass add extra protein to your diet. A diet that is too low in protein can cause you to lose weight so keep your intake at a healthy level. Beans, nuts, chicken, tuna…all good!

2. Avoid extra “cardio” exercise like running and focus only on resistance exercise.

3. After your workout, have a light snack that includes protein such as an egg on toast, whole wheat crackers and cheese or just a glass of chocolate milk. Protein will be the building blocks to help repair and rebuild muscles after your workout.

4. Incorporate a stretching routine into your day. Well, this alone won’t help you gain weight, but with added resistance training, stretching will help keep your body pain-free and keep your body moving.

SUPPORT

**Tell friends and family what your goals are so they can get involved and help support you in your goals. Join an online group with like-minded people so you always have someone to talk to and bounce ideas off of. Don’t underestimate this – having the right support is key to everything in life.

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