Contents
Today we will talk about:
- How to prepare for the challenge of gaining weight?
- which men especially should remember …
- … And what about women?
Finally, we will also add a bonus – two recipes for high-energy cocktails!
Ways to gain weight
Weight gain is due to a greater supply of energy than we spend. Therefore, it is worth controlling these two aspects, and if you are unable to deal with it yourself, contact a dietitian. It is also worth asking a dietitian for help when your attempts are not successful, often there is a suspicion of food intolerance.
Before all kinds of caloric calculators and carbohydrate thoughts get into motion, however, it’s worth starting with a good mental attitude. Dietary knowledge absorbed “fast” will not make you reach the desired BMI. We have prepared 10 tips to start:
- Remember that every organism is different. The best results are achieved by a diet tailored to individual needs, and not completely universal, from a friend from work or from an online forum.
- Every action requires consistency. Strawberry enthusiasm may result from the lack of immediate effects, but both in the case of weight reduction and weight gain, we must be more or less patient.
- The effects will come sooner or later. See point one and point two – time may vary depending on the predisposition of a given person or the way of gaining weight.
- Not “how to gain weight” but “how to gain weight healthily.” Gaining mass through empty calories and supplementation of questionable quality is asking for problems that may drag on for years.
- First, exclude allergies, diseases and intolerances. It is always worth starting a new chapter in your life by doing basic tests (e.g. blood tests) and analyzing them together with your doctor.
- Practice taking into account your needs! Maybe tabata (perfect for reduction) will not be the best idea for a person who needs to gain weight, but appropriate strength training is possible.
- Listen to your body. Any measures to gain weight will be useless if they are carried out without general harmony with your own feelings and desires.
- … But don’t be afraid to argue with him! The lack of hunger is often the result of habits related to the consumption of fewer calories, and this needs to be changed.
- Not all at once, better gradually. Of course, the appropriate menu can be introduced immediately, but certain habits (e.g. related to exercise) are better implemented systematically, gradually.
- Listen to the knowledge of experts, learn, rely on proven techniques. More than one book has been written about how to gain healthy weight. It is worth reaching for this wisdom and broadening your horizons a bit, taking into account many perspectives – from medical, through dietary, to the one related to sports.
There may be even more such points in a broader sense (e.g. remember to stay hydrated!), But most of them come down to the above-mentioned issues. It is definitely good to have a goal in front of you, stick to it, and do it using the best methods that are individually tailored to your needs.
How to gain weight fast – a man should …
Getting down to business, let’s start with the guys! With this optimistic rhyme, we throw the greatest burden on you, dear gentlemen – unfortunately it is not enough to eat a lot and sit as much as possible in front of the monitor / TV to gain weight. The secret to healthy gaining weight is that you have to … move!
We know that this somewhat distorts the image of weight gain, but the fact is that when you are at home a lot, working in front of the computer, relaxing on the couch, you can simply forget about eating. It’s just that the organism in “stand by” mode does not need as much energy to function as the active one. It is also easier to fall into the trap of empty calories that will not lead to the desired, athletic or simply healthy figure. That’s why men go to the gym, and by the way:
- increase the number of meals during the day,
- pay attention to the energy density of the consumed products,
- use tricks related to the possibility of eating a larger portion (e.g. a larger plate, lack of hydration immediately before a meal),
- will become familiar with the term “protein”, especially those who want to build muscle mass.
The combination of “mountains of calories” with moderate physical activity will make the body read the model of the day in a slightly different way, adjusting certain needs to it. Of course, you need to help happiness, but by acting in a certain synergy between dietetics and sport, you can achieve the best results. Minus? You have to get involved, remember, spend time and probably spend a little more money, keeping in mind that the methods of gaining weight are as healthy and safe as possible.
Not sure where to start? You can take advantage of our diet designed specifically for men – in the process of adjusting the service, all you need to do is set your target weight higher than the current weight, and you will get a “massaging” menu.
How to healthy gain weight at home
Ladies are a little more willing to take health problems to heart, so by encouraging them to get out of underweight, we also warn you. Too low body weight can cause:
- problems with getting pregnant,
- no menstruation
- problems in the endocrine system,
- weakening of the immune system (which is particularly important in the COVID-19 era),
- excessive drying of the skin,
- problems with concentration, lethargy, susceptibility to falling into a bad mood,
- and even the notorious breaking of nails and hair loss …
If the above list is to be reset, you must strive to achieve a healthy balance between underweight and undesirable obesity, i.e. BMI between 18,5 and 24,9. You can check your current BMI using our calculator https://.pl/kalkulator-bmi. How to healthy gain weight at home? You have to organize yourself!
Very often the problem is not that the refrigerator lacks the right products, such as those containing calcium, iron, vitamins and the right energy value at the same time. The problem is also not the lack of knowledge – it can be assimilated, for example, with us, by integrating among an active and committed community.
The problem is time and motivation. Therefore, the most important solution is to find a method that allows for some regularity. A bit of free time is also important, because the day needs to be extended by at least 1-2 meals more than the classic 3 meals. Reorganization of working time, using additional electronic tools – this significantly helps in reminding about eating. Here, for example, the Holia app can help by sending meal reminder notifications.
Cocktails for gaining weight
In this article, we focused very much on the attitude and the approach to healthy weight gain. This is very important because this is the first barrier and obstacle to achieving the goal. As in the case of titled athletes who often repeat in interviews “90% success is up to your head”.
More technical aspects of increasing mass, also known as body recomposition, can be found in this article: https://.pl/rozbudowa-masy-ciała and here https://.pl/trening-czyni-mistrza. Below we have attached the previously promised recipes for two cocktails to gain weight. This form of a meal is usually very affordable: quick to prepare, the effect is tasty and highly effective on the way to the goal – besides, it is much easier to drink a cocktail of 2 oranges than to eat them 😉
Coconut and nut cocktail
For a portion of 499 kcal: Milk 330 g, Banana 120 g (medium piece), Peanut butter 100% 20 g (spoon), Coconut shreds 12 g (3 spoons), Cocoa 5 g (teaspoon),
Blend all ingredients into a cocktail.
Peanut butter cocktail with orange
For a portion of 430 kcal: Orange 240 g (average piece), Natural yogurt 150 g, Peanut butter 100% 40 g (2 tablespoons), Spices 2 g,
Blend all ingredients into a cocktail.