Mary had a big trouble during her college days, she describes it as: “I was too thin. People, especially my girlfriends, seemed to hate me for it—and they hated me even more for complaining that it was a problem. But it was: I was tired all the time. Anxious. Irritable. Barely strong enough to carry my groceries the 12 blocks home. Regardless of how well my skinny jeans fit, I knew that in order to improve my quality of life, I needed to gain weight.” I started working on it and the results are tremendous. “I’ve maintained a healthier weight for several years now, but I’m hardly the first person to struggle with putting on some pounds. Whether a person wants to gain weight because they’re sick of being tired all the time or just wants to hit a healthier body weight, Greatist has the info and advice on how to make it happen.”
We see around that many people wants to slim down as they are overweight but the reality is that there are equal number of individuals who are striving hard to put on weight. They have such a high metabolic rate that there is very little muscle mass or extra fats on their body. In order to look fit they are cutting down on their nutrition amd skipping meals and thus over the years remain thin. So, this is what is happening with most of the youngsters these days as they are more interested in staying slim. This thought leaves them malnourished or skinny as per their age. We can check these tips that actually worked for Mary as well.
1Eat more frequently.
Yes, with this I want to add here that never skip meals! It’s easy to feel full fast when you start introducing more calories into each meal. Changes in food intake might also bring on gastrointestinal issues or even acne. Make things easier on your belly by spreading calorie intake out over five to six smaller meals throughout the day.
Be careful at Note any potential side effects in your diary so you can make adjustments if needed
Snacks can also help keep you from getting uncomfortably full at mealtime. Choose calorie-dense options like nuts, cheese, dried fruits, yogurt with granola, avocados. Choose whole grain crackers with nut butter or hummus. If leaving the house for a while, pack snacks for calories on the go. When snacks is mentioned, one has to be careful about junk food to be taken a number of times a day just for gaining weight, since that may bring its own negative effects along with.
Be careful at Only choose healthy and nutritive snacks and not oily and fatty ones.
3Eat before bed to gain weight.
Consider this your permission slips for the midnight munchies. A lot of healing and regeneration happens while we sleep, so eating before bed can give your body the nutrients it needs to do the work. You can wrap your chappatis with avocado, vegetables, and lean meat or cheese. Reduce the gap between your night dinner and going to bed.
Be careful at: Do not make it too heavy every time.
4Drink it down.
Instead of diet soda and other low-cal drinks, choose filling, high-calorie beverages. This could be anything like smoothies, healthy shakes. Liquid meal replacements could also be used. Drink fluids in between meals to add calories and to avoid filling up on beverages during meals.
Be careful at There is no substitute for drinking water, so do not run for a soda always.
5Adjust your exercise routine.
Focus more on strength training as opposed to activities that are going to spike your heart rate. Moderate-intensity cardio workouts are good, but remember that not to make it too strenuous since you’ll end up burning more calories. Remember to consume protein within 45 minutes after your workout to speed recovery.
Be careful at Good sources include poultry, eggs, tofu, beans, lentils, or nut butter.
6Set attainable goals.
And remember to be patient. Just like weight loss, weight gain is a process—and often a slow one, Cassetty says. Gaining might take years, so don’t give up hope if you don’t pack on immediate pounds. The rate at which a person needs to gain weight depends on their health goals and current health status. It also depends on a physician or nutritionist who can helps establish a reasonable goal weight. Signs of reaching an ideal weight include increased energy, stabilized hunger patterns. Overall good health also needs to be taken into consideration.
Be careful at: Do not stress up for timings. You can do it the next day, try again.
It’s important to have a strong support system throughout the process of gaining weight, Cassetty says. This is for both to help gainers achieve their goals and to cope with the emotional issues that might arise from bodily changes. One of the best ways to adjust to changing size is to spend time noticing and appreciating how your “new” body appears in the mirror.
Be careful at: Busy with work also consumes or eats away your energy unnecessarily. So say no at times too.
There is another best tip. Feel free to dress well. Don’t put off feeling good about your appearance. Talk nicely to yourself and choose outfits that make you feel good, no matter what you weigh.