Friday, October 24, 2014
3:28 PM | 
Posted by
Kaplan Center for Health and Wellness
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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