Introduction
Being skinny is often seen as an ideal body type, but there are many people who want to not be skinny. Whether you’re trying to gain muscle mass, improve your health, or just feel more comfortable in your own skin, there are some healthy ways to reach your goals.
Eating More Calories Than You Burn
The first step to gaining weight healthily is to eat more calories than you burn. This means you need to know your calorie needs. The average adult needs about 2,000 to 2,400 calories per day, but this number varies based on your age, gender, activity level, and other factors. For example, a highly active person may need 3,000 to 3,500 calories per day to gain weight.
Once you have an idea of your calorie needs, you should focus on eating nutrient-dense foods. This means choosing foods that provide a lot of nutrition with few calories, such as lean proteins, fresh fruits and vegetables, whole grains, and healthy fats. Eating nutrient-dense foods will also help you meet your daily vitamin, mineral, and fiber needs.
If you want to track your calorie intake, consider using a calorie tracking app. This will allow you to easily keep track of what you’re eating and make sure you’re meeting your daily calorie goals.
Increasing Protein Intake
Protein is essential for building muscle and gaining weight. According to a study published in the journal Nutrients, increasing your protein intake can help you gain muscle mass and strength faster. Foods high in protein include lean meats, eggs, dairy products, fish, nuts, seeds, and legumes.
How much protein you should consume daily depends on your age, gender, activity level, and goals. Generally, aim to get 10-35% of your daily calories from protein. For example, if you need 2,500 calories per day, you would need 125-875 calories from protein, which is equivalent to 30-220 grams of protein per day.
Lifting Weights
Weight lifting is one of the most effective ways to build muscle and gain weight. There are several different types of weights you can use, including dumbbells, barbells, kettlebells, and machines. When lifting weights, it’s important to start with lighter weights and gradually increase the amount of weight as you become stronger.
Weight lifting has several benefits for those looking to gain weight. It helps build muscle, increases metabolism, and improves balance and coordination. In addition, it can be a great way to relieve stress and boost self-confidence.
To gain weight healthily, aim to lift weights at least three times per week. Focus on compound exercises, such as squats, deadlifts, bench press, and overhead press, to work multiple muscles at once.
High-Intensity Interval Training
High-intensity interval training (HIIT) is another great way to gain weight. HIIT is a form of exercise that involves short bursts of intense activity followed by periods of rest. It can help you build muscle, increase strength, and burn fat.
The benefits of HIIT include increased aerobic capacity, improved endurance, and increased metabolism. A sample HIIT workout might include alternating between 30 seconds of sprinting and 30 seconds of walking for 20 minutes.
Healthy Snacking
Snacking is a great way to increase your calorie intake and gain weight. Healthy snacks include fruits and vegetables, nuts and seeds, yogurt, smoothies, granola bars, and protein shakes. Avoid unhealthy snacks, such as chips, candy, and sugary drinks.
Getting Adequate Sleep
Sleep is essential for maintaining good health and gaining weight. Poor sleep can lead to weight gain, fatigue, and poor mental health. Aim to get 7-9 hours of sleep each night and avoid screens before bed to get better rest.
Drinking Plenty of Water
Staying hydrated is important for overall health and weight gain. Drinking plenty of water can help you stay energized and prevent dehydration. The recommended amount of water to drink per day is 8 glasses, or 64 ounces.
Conclusion
Gaining weight healthily can be a challenge, but it’s possible with the right combination of diet and exercise. To not be skinny, start by calculating your calorie needs and eating nutrient-dense foods. Increase your protein intake, lift weights, do HIIT workouts, snack healthily, get adequate sleep, and drink plenty of water.
With patience and dedication, you can reach your weight gain goals in a healthy way. Remember to focus on building muscle and strength, rather than just gaining weight.
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