Gaining weight doesn’t have to mean eating junk food and risking your health. Here are three effective ways to help you increase your weight in a healthy and sustainable manner:
1. Prioritize Healthy Fats
Incorporating healthy fats into your diet is essential for healthy weight gain. These fats can be found in olive oil, peanut oil, soybean oil, sunflower oil, walnuts, avocados, and various nuts.
Fatty fish like salmon, herring, mackerel, sardines, and anchovies are also excellent sources of omega-3 fatty acids, which can help reduce cholesterol.
Consuming healthy fats not only provides essential nutrients but also aids in the absorption of fat-soluble vitamins like A, D, E, and K. These vitamins play crucial roles in maintaining vision, promoting skin health, and supporting immune function.
2. Never Skip Meals, Especially Breakfast
Skipping meals, particularly breakfast, can slow down your metabolism and cause your body to use energy reserves from muscles and liver, making it even harder to gain weight.
Breakfast kickstarts your metabolism, provides energy, and sets the tone for your day. Therefore, if you want to gain weight, ensure you eat regularly and never miss a meal—especially breakfast.
3. Exercise Regularly
A common mistake when trying to gain weight is eating excessively without exercising, particularly avoiding strength training.
This can lead to unhealthy weight gain and other health issues. To gain healthy weight and build muscle, incorporate strength training into your routine.
Lifting weights at least three times a week is essential for increasing lean muscle mass. Regular weightlifting helps build and maintain muscle while promoting healthy weight gain. To continue growing muscle, progressively increase the weight you lift, or the number of sets and repetitions in your workout.
