There are plenty of articles that seem to advise on how to lose weight but very few on how to gain weight in a healthy and safe way. Luckily, it is not very difficult to understand how to with a bit of research and knowledge. You must be able adjust what you eat and when you eat and increase the number of calories per day from your current intake. In addition, working out can help build muscles and tone your body. With a little patience and effort, you will be able to gain weight without a problem.
Adding calories
Since you are trying to gain weight, when you are preparing your food try to think of ways to add to the calorie count. So if you are making a sandwich, add a slice of cheese or sprinkle some nuts or seeds in to your salad. Especially if you are weight training, it is important to have snacks before and after your exercises to ensure that your body gets the necessary nutrients for recovery. Without the proper nutrition and warm up, you are more prone to injuries and pains and can be treated for injuries such as rotator cuff tendonitis treatment when doing shoulder exercises.
Munch on snacks
Contrary to losing weight, the addition of fat is an essential factor in gaining weight and also an excellent way to regulate your weight. Make sure to consume nuts, seeds and crackers as snacks to increase your calorie intake. Hummus is a great spread on bread and vegetables and with a little bit of olive oil can really help increase your calories. It is important to start off by increasing your calories slowly as a sudden increase might react adversely on your stomach that would lead you to a visit to the pain management clinic for a checkup.
Beverages
While drinking water is important and it is vital to take in at least about two liters every day, if you drink too much it can also make you feel full. Therefore, it is best to fill up on the liquids in the form of milk, smoothies and shakes to increase your calorie intake. There is no harm in taking full fat milk if you are trying to gain weight, and putting some peanut butter in your smoothie or shake is both fattening and delicious.
Increase your protein intake
Getting in the correct amount of proteins in your diet is absolutely crucial for weight gain. If you are working on building muscles, then add red meats, salmon and yoghurts in to your daily diet as these are rich in protein and healthy fats.