Friday, October 24, 2014

4 Weight Gain Tips

                In a society that is highly focused on losing weight, the consumers who are often times overlooked are the ones that need to gain weight. Whether it be for athletics, physiological concerns, or just wanting to improve aesthetics for their own reasons, consumers need to know what their healthy options are for gaining weight.

11)      Eat more! That’s right, I am implying that you eat more. While this may seem like a no-brainer, there is a catch to eating more. When I say that you need to eat more, it does not mean that you eat as much of whatever foods you want. Eating more will include eating more nutrient dense foods that will equate to 500-750 calories more per day than you are currently eating. An example might be something as simple as having an extra 98% fat free turkey sandwich with 1 tablespoon of mayonnaise and as many vegetables as you wish. Adding ¼ cup of nuts with 1 teaspoon of honey to your snack will give you sweet, crunchy, and nutritious all in one.

22)      Eat more frequently. Eating more frequently involves adding an extra meal each day. Even if it is just the snack that I described with the turkey sandwich, it is important to space out meals. Ideally, you would want to eat 5-6 meals/snacks per day to give your body nutrients throughout the grind of what your day entails. The more consistency that you can have with eating regularly, the better. If you stick to a routine long enough, your body will eventually begin to “speak” for itself when it is time to be fed.

33)      Drink more water. As with losing weight effectively, drinking more water is a critical element for digestion and delivering nutrients throughout your body’s systems. Drinking more water while attempting to gain weight also helps with detoxifying your organs as toxins are flushed from your body. Drinking an extra 20 ounces of water for each hour of activity in addition to half of your body weight in ounces each day is a good starting point to build on. At worst, you will consume more water than your body needs and eliminate it through waste.

44)      Beware of supplements. Although the supplements sound great with all of their wonderful claims, you really have no clue whether or not it will work or perhaps cause other implications for you. However, a fillet of trout and wild rice for example, will give you a high dose of protein and the carbohydrates that you need for repair, growth, and energy. The body wants something natural that it knows how to deal with, not something that is manufactured to look like what we should be eating. There are of course cases where you may be advised to take a specific supplement, and by all means, please follow any orders a practitioner provides.

Mark Maule

Health and Wellness Adjunct Instructor


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