Do you know this? Soon it will finally go to the long-awaited vacation, to the coast as well as to the beach. But after a figure check in a bathing suit or a bikini you will see mainly pointed bones, which does not make a nice figure. The fellow travelers will make fun of you, which is probably mainly due to the scrawny body contours that reveal a rickety silhouette. Clearly, a change is needed, you need to gain weight fast!
No matter whether you actually fly into the vacation, another cause lining up or you simply fast a little bit would like to increase, with a few pounds more on the ribs the own body picture appears substantially better in appearance. Women with slight curves come across as much more likeable and feminine, while a few muscles give men a healthy and strong look.
This is a slightly longer article that gives you tips on how to gain weight fast. You can also jump right to the part that is relevant to you:
Quickly gain weight made easy – what am I doing wrong??
People who are underweight, so-called hardgainers, often find it difficult to gain weight quickly despite eating large amounts of food. But before you start following the tips below, you should have a quick check-up with your doctor. You may have a physical condition such as hyperthyroidism, which makes it almost impossible for you to gain even one kilogram.
When gaining weight, it is fundamentally important to pay attention to your health. Many hardgainers commit a thinking error by simply gorging themselves once a week on lots of junk food like hamburgers, burgers, fries and the like. However, the rest of the week they spend again to eat too little or not at all. The effect in this case is that there is no rapid increase in weight. Apart from the fact that such eating habits are not very healthy and do not contribute at all to a healthy lifestyle.
Also, the excessive consumption of various types of chocolate can not lead to a quick success. If you want to enjoy chocolate, keep in mind that strong cocoa is healthier than the other types of chocolate. But in order to achieve a quick success that will last, the eating behavior should be examined and changed quickly.
If the doctor has given you the green light because your underweight is not due to a thyroid dysfunction or a stomach or intestinal disease, then your thin silhouette is probably genetic. Because the human body reacts differently in the utilization of food. Some people are able to digest food quickly and well, while others have difficulty doing so. Since you do not gain weight quickly, you probably belong to the group of poor food metabolizers.
How to gain weight quickly but healthily?
The main requirement to gain weight quickly is the targeted intake of calories. However, you should pay attention to a sensible composition of food, because you want to gain weight quickly, but of course you also want to stay healthy. The basis of your food is therefore a carbohydrate-rich, protein-rich diet that contains healthy fats that are easily utilized by the body.
The high-quality fats are, by the way, the best suppliers for a clear plus in energy. Therefore, during the weight gain, you can eat a lot here. You may safely increase the amount of fat by 20 percent from the previous 30 to 35 percent a day. An example of a carbohydrate-rich meal with plenty of easily utilizable fats as well as protein is a plate of pasta with a delicious tomato sauce. You can refine the sauce with two tablespoons of high quality olive oil. This will automatically give you an extra portion of calories.
You can cover your protein requirements with fresh meat, fish and dairy products without any problems. How about, for example, a tasty Bolognese sauce prepared with fresh minced meat?? If you are a vegetarian, you can of course use meat substitutes such as tofu.
The best conditions to gain weight quickly are
- healthy physical condition – exclusion of diseases by a doctor
- permanent excess of calories by means of healthy as well as high quality food
- Physical activity
- Strength training is best for gaining weight
Know your needs to gain weight fast
An important aspect of weight loss is your energy balance. If you consume more energy than you take in, you automatically lose weight. To gain weight quickly and healthily, you need to know your daily basal metabolic rate. For women, the basal metabolic rate is about 1500 kilocalories per day. Men usually have a higher basic turnover, which is 2000 kilocalories or even higher. How high the basal metabolic rate is exactly, is measured according to different factors such as height, weight, age as well as gender.
Activities during the day, such as running, cycling, weight training or similar sports contribute to the fact that the turnover increases by the calories consumed. For one hour of running training, depending on how fast you run, this can be between 200 and 400 calories more that you can consume that day. For an hour of weightlifting, between 200 and 300 calories, depending on the severity of the exercise. You can calculate your personal values for example here.
By the way: In order to gain weight quickly, you should avoid endurance sports and prefer a sport based on strength training in order to build up muscles. This way you can accelerate your weight gain and at the same time improve your appearance quickly and effectively.
Gain weight fast: The first kilo
The energy needs of each individual can be quite different. That depends, as above shown, also on physical activities in the day. However, it is easy to calculate how high your personal energy requirements are based on the following guidelines. If you are interested in gaining weight quickly, effectively as well as most importantly in the long term, you should know your personal additional requirements.
7.000 extra kilocalories will cause you to gain one kilogram of weight!
First of all, each individual can follow a rule of thumb. This states that it is necessary to consume an extra 7000 kilocalories in addition to the basic metabolic rate calculated above in order to gain one kilogram of body weight. This is of course not possible in one day. If your goal is already very close and you want to gain, for example, one kilo within two weeks, it follows that you need an energy surplus of 500 kilocalories per day. So to gain weight fast, women need about 2000 kilocalories, men 2500 kilocalories per day. But remember, these are only guidelines, be sure to calculate your personal needs.
It is very important that you do not immediately forget all your good intentions after the first signs of weight gain and return to old habits, because this would immediately have the opposite effect. The once gained pounds need some time to settle in your body. Until then it is called to persevere, so that the weight gain achieved also remains sustainable.
How to gain weight fast and stay healthy at the same time
Tip 1: Eat a balanced diet
Make sure that you eat all the important foods during the day. For example, fruits and vegetables are on the one hand low in energy, but they support your important bodily functions through their share of minerals and important vitamins. In addition, you need carbohydrate-rich foods such as pasta, rice, potatoes, whole grains, milk and dairy products, which have a high fat content. You should take care not to eat any light products, as they are counterproductive for rapid weight gain.
Tip 2: Plan small meals during the day
It would be best if you eat a small meal every two to three hours throughout the day. The advantage is obvious: you ensure that you achieve a high energy density, which is always maintained. You can also eat fruit slices, nuts or cream yoghurt in between meals. These are optimal against the small hunger and fit in every pocket. If you do not feel hungry, then serve yourself one of your favorite meals more often. This will automatically make you eat more food.
Tip 3: Vary your recipes
In any case, different recipes stimulate the desire to eat something. Season your food to your taste with fresh herbs, this stimulates the appetite. You should also keep tasty snacks close at hand. Why don’t you just put your favorite snacks on the living room table while you watch TV?? Walnuts, hazelnuts and almonds are also popular for gaining weight.
Tip 4: Use plenty of healthy oil
From now on you may use a lot of healthy fats in the kitchen. Olive oil, sunflower oil or other high quality oils enrich our recipes by providing the body with essential substances. Moreover, fresh fish such as herring, salmon or other tasty varieties contain a plus of healthy omega-3 fatty acids. When cooking, you don’t need to skimp on the oil, feel free to stir an extra tablespoon or two into the sauce.
Tip 5: Delicious food – healthy and fresh
Make sure that you eat healthy, preferably fresh food. Less healthy are foods that come, for example, from a can. Because it has been treated many times during processing, so that important vitamins as well as other vital substances have been extracted. As a rule of thumb, you can remember that it is better to eat an apple between meals than a greasy burger or a meal from a can. Freshly prepared salads not only taste delicious, but also contain many important nutrients and minerals that the body urgently needs for life. Use the right amount of olive oil to make your salad a high-calorie, high-quality meal.
Tip 6: Give yourself an energy boost in the morning
Even if you don’t necessarily feel thirsty, you should still drink plenty of fluids. Fruit juices, cocoa with whole milk, and mixed milk drinks are particularly suitable for energy intake. You can refine your morning coffee or tea with a little cream and one or two pieces of glucose. They contain many more calories than regular sugar. So you already get a plus of energy in the morning.
Tip 7: Gain weight quickly – use strength training correctly
Many people overlook the fact that after exercise comes the appetite. If you have trained intensively for one or two hours, you will feel a real hunger hype some time later. This mechanism is also related to the fact that the body simply needs certain foods after exercise to build up muscles. The sport and the appetite are therefore mutual reinforcers. If you do a lot of sports, you eat a lot, this gives your body fresh energy to perform even better. Whether men or women, both sexes should train with weights for weight gain, I recommend you to do dumbbell workouts. If you are a beginner, you can start training three times a week with small weights, which you will slowly increase over time.
Tip 8: After a short time – training change
If you have already trained for a few days and changed your diet, you can vary your habits a little without further ado. For example, it is a good idea to increase the amount of exercise you do. Since your basal metabolic rate will also increase by 100 to 200 kilocalories per day for a short time, you can adjust your diet accordingly. Continue to pay attention to a healthy and high-calorie diet. Avoid unhealthy foods such as too much chocolate, fatty foods, oils that contain unhealthy fatty acids and the like. These contain empty carbohydrates, which are not suitable for gaining weight quickly, improving your health and increasing your well-being.
Tip 9: Limit certain sports
If you often go swimming, do a lot of cycling or like to go for a run, you should consider limiting these sports a little during the first phase of weight gain. Because fast sports burn a lot of calories, which counteracts a successful build-up of weight. Once you have built up a considerable weight through a healthy change of diet, you can slowly increase your fast sports without having to worry about losing too much weight. However, be careful not to overdo it.
Tip 10: Increase motivation
It is best to find someone who will go through the change with you. Because it’s more fun to work out and try out delicious recipes together than alone. In addition, you can then always spur each other on to even better ideas. If you can’t find someone to do the program with you, talk to your fitness trainer every now and then about your successes. In a fitness center you can also have your body fat measured from time to time, as well as record your girth. Through your trainer’s interest in your success, you can also spur yourself on to even greater achievements.
It is not so difficult to gain a few pounds quickly. It is important that you eat the right foods and choose the right sport for you. By changing your eating times as well as habits you will create a quick as well as lasting success in gaining weight. This way you can look forward to the upcoming beach vacation or any other opportunity to shine with more muscles and a beautiful silhouette with serenity.