When it is comes to gaining weight,be it fast or at your own pace, it requires the same amount of dedication and determination as required during your weight loss process. And, if you are meditating over how to gain weight quickly within a week or two, your discipline will surely be tested.
Common Weight gain Questions from Quora.
- “I’ve been skinny my entire life. As a lady, this is really cutting into my confidence. There are times when I gain a little bit of weight but I end up losing it quickly! What should I do to gain weight permanently?”
- How do I gain weight quickly?
- What should i drink early in the morning to put on weight faster?
- How could I gain weight in a healthy way?
- What is the easiest way to gain weight fast for skinny guys?
- How can I gain the most weight I could in a short period of time.
The above questions from Quora and many more from different sites including Feedspot gives you a brief idea of the desperate need for many people to gain weight. All this means that there is a reason why they need to add weight.
This article will help you understand reasons why people gain weight, understand the unexplained weight gain and healthy tips to help you gain weight faster. It’s now time for you to get ready to check your limits if you want to gain weight in just a couple of weeks.
Reasons why people gain weight.
Bodybuilding.
Bodybuilding is one major reason why people—regardless of gender, race, or status—gain weight. These group of people believe that having a muscular frame is sexy and the best thing for them. Fitness gurus say that people who are into bodybuilding should really gain weight so that their bodies will have so much to burn while they are doing rigorous workouts and training required in body building.
Some job requirements.
Thirdly, People do gain weight because it is a requirement for a certain job. Although this reason is confined to those who need jobs like freelance bouncers in a private bar or concert, in house fitness guru, body building trainer and the like, more and more people are adding weight so that they can get a job where they can earn money as well as achieve satisfaction and fulfillment.
Pregnancy.
Pregnancy is also another major reason why esse need to gain weight. Weight gain is very essential for women who are conceiving because this ensures healthy and successful pregnancy. Experts say that weight gain is inevitable for pregnant women because this is where she and the fetus inside rely for sufficient nutrients. Pregnant women should never hesitate to gain weight during this event in their lives because proper food intake and ideal body mass will determine the outcome of the pregnancy.
Recovering and avoiding eating disorders.
Both men and women prefer to gain weight so as to avoid or recover from various eating-related disorders such as anorexia and bulimia. People—especially girls—would now like to gain weight so that they won’t be mistaken to suffer from an eating or emotional disorder.
Maintaining good health.
Finally, people gain weight because of their health. It has always been a fact that intake of good healthy food is a key reason to maintaining good health. This is because the nutrients from the foods we eat gives us the energy we need to sustain a healthy body. Studies show that many people would like to gain weight because they believe that having higher body mass is a good indicator of good health.
Unexplained weight: Understand Their causes.
Unexplained weight gain happens when people undergo or experience substantial accumulation of added pounds that cannot be attributed to dieting or overeating. This can actually happen both ways, unexplained weight changes can either see one losing or gaining a considerable amount of weight. For both cases, there may be certain factors involved.
Unexplained weight gain usually happens when people consumes more calories than they can use. This can be brought about by overeating but also through other means such as lack of physical activity, hormonal changes as well as mood swings. It would be easy if the weight gain can be attributed to one’s diet that usually is composed of too much calories that the body can use for energy. This leads the body to convert the excess calories into fat cells and store it up in the body for later use, thus resulting in weight gain.
But there are instances that weight gain cannot be directly attributed to one’s diet or overeating. Some people undergo weight changes even though they try to follow the same diet routine for the longest time to maintain their weight. Unexplained weight gain in this case can be attributed other means. Some may be caused by some underlying illness or disorder. Some can also be caused by changes that happen in the body or changes in lifestyles.
Here are some of the known causes of unintentional or unexplained weight gain in people.
Lifestyle Changes
Some lifestyle changes may also be the cause of some unexplained weight gain in people. Most notable of these changes is when one quits smoking. Quitting smoking would eventually see a person gaining a bit of weight due to the changes happening inside the body brought about by quitting a bad habit such as smoking.
Pregnancy and menstruation
In the part of women, unexplained weight gain may be caused by one’s menstrual cycle or pregnancy. The hormonal changes that happen during a woman’s menstruation may cause her to gain some weight. In a similar way, a pregnant woman may also experience adding up some weight which is natural with the development of the fetus inside the womb.
Tumors
Some tumors may also be the cause of unexplained weight gain. There are some tumors, especially those that release large amounts of serotonin and other substances may also bring about unexplained weight gain in people who may have them. Most of these weight gain causing tumors are those usually located in the bile duct, pancreas, intestinal tract, the lungs or the ovaries.
Aging
People going through aging may experience some gradual decrease in their metabolism. This decreases the body’s capacity to burn calories more efficiently which results in an excess of calories which the body converts to fat for later use. The low metabolism brought about by aging may be a cause of weight gain for people above the age of 35. Elderly people may also experience bouts of weight loss since aging may also bring about loss of appetite.
Medication
Some types of medication may also help in causing unexplained weight gain in people. Certain medications such as cannabinoids, corticosteroids, insulin, sulfonylureas, and antipsychotics may contribute to weight gain in people who are using them for treatment. People using such medication are advised to talk with their doctors first before halting their treatment because of the unexplained weight gain. Abruptly stopping some of these medications may prove to be dangerous.
How to Gain Weight Fast: Basic tips.
Adding weight fast does not mean that you have to eat unhealthy food items which are high on trans fat. Therefore, a nutritional diet plan is equally important during weight gain as it is during a weight loss. Stick to high calorie foods like:Seeds, Nuts, Peanut butter,Starchy vegetables, dairy products, Eggs, Beans and whole grains.
While trying to gain weight, you still don’t have the freedom to eat everything which comes your way. You must try at all cost to refrain from fast foods like: Burgers, Cheesecake, Potato fries, Onion rings, Candies, Hot fudge, Sundaes.
We all know that such foods may tempt you but they are improper for your health in each and every aspect.
Eat a balanced diet.
Have a well balanced diet on your menu. Choosing the right foods is very essential for gaining weight because these are the sources of nutrients, vitamins, and minerals that will enter the body. To be able to gain weight safe and easy, people should load up on calories. They should increase their calorie intake so they will have much more to burn during physical activities.
Wide range of healthy foods that can be included in the diet are vegetables, fruits, beans, nuts, whole wheat grains, lean meats, seafood, poultry products as well as some dairy products. Keep in mind that food—no matter what they are—can add up to your weight. But not all can be healthy for you such as some processed foods that contain saturated fats and bad cholesterol.
Exercise:
Get into regular physical activities such as workouts and exercise. Gaining weight is not just about eating, it also about building the muscles to keep them healthy and firm.
Muscle-strengthening and fat-burning routines are best for those who are just starting to gain weight because these exercises determine how slow or fast you can burn whatever you are eating. To be able to gain weight fast yet safe, always do workouts or other exercises religiously to ensure that your muscles will not sag once you have gained weight by increasing your food intake. If you are already ready for a higher notch, do some variations on your exercise or ask the gym instructor to create a program for you if you are enrolled in any fitness class.
Include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Lift weights. HEAVY weights. Push yourself constantly. If you’re able to lift weight more than 10 reps, it’s too light. Go up. Ideal range for building mass is 6-10 reps. 3-4 sets per workout.
The weight gain theory is basic but challenging.
Non-Exercise Physical Activity+ More training < More calories = Weight Gain (Fat or Muscle Gain which will depend on a number of factors)
But then we’re talking about gaining muscle and not gaining too much fat.
There are three things to work on in order to gain muscle:
- Progressive Overload.
- Caloric Surplus if you want fast gain.
- Basic Big Compound Movements-Lunges, Squat, Dips, Deadlifts, Push ups, Pull-ups etc.
Normally eat with the correct protein : fat: carb ratio ; i.e., 40:30:30
Go for Fats from Omega 3 sources (size 2-3 thumb sizes) and it can also be saturated fats such as coconut oil, olive oil, butter, ghee. Before worrying about fat gain, it is a fallacy that we have been told and fallen into advertising pit to buy sugar and carbs and get fat. You could also choose carbs from fruit for the remaining part of the calorie goal. You can also eat as much vegetables as you want without counting calories.
Weight gainers and Supplements
You need to take in more calories than you burn if you want to gain weight quickly. Let’s say you need about 3000 calories a day to keep your weight going. It means you will be eating food worth 3,000 calories. Then you’ll have to drink a 400-calorie gainer. You’re now in a surplus of 400 calories. These extra calories will help you build strength, muscle and fat. So yes, weight gainers work when used correctly.
If I had a choice between creatine and protein it’d be a difficult choice considering how effective creatine is. Significant strength and size gains is visible within the first two months of using creatine. I did find a really great one that is effective and worth your money on Amazon. It is also vegan friendly. A spoonful after your workout is just enough. Remember to drink at least a gallon of water per day to remain hydrated.
Double your Food consumption:
Sounds thrilling! Yes, it is. But not as simple as you think. If previously you were eating three meals daily, its time you double the quantity and eat at least six times (each meal in equal portions). For the first few days, you might have to force the extra food on yourself. Each extra five-hundred calories eaten per day will add an extra pound to your weight in a week.
Calculate your calorie requirement:
In their own way, every individual is different! And hence their calorie requirement is different too. What you need to do is, keep checking on your intake and calorie needs. And once you have managed to figure it out, add 500 more calories to your daily consumption. You may have more control over nutrient intake by getting the extra calories you need from real food.
Make your own weight-gain shake by blending together bananas, strawberries, Greek yogurt, peanut butter and ice or soy milk, along with tofu, blueberries, mango and flax seed. Other calorie dense foods to help you gain weight include cheese, eggs, nuts, whole grains and beans. This calorie dense food will help you gain weight within a week. Also, fixing a schedule for your meals will help you consume sufficient calories throughout the day.
Drink your foods:
Just like your food items, the drinks should also be high on calorie content. But, keep in mind that it should not cause any harm to your health. Therefore, only opt for those beverages which are nutrient rich and have healthy calories. Consider drinks like shakes ,smoothies and yogurt. As you prepare your smoothies its advisable to include your preferred weight gainer, whey protein, creatine to make it caloric dense.
At all cost try and avoid drinks like.
- Packaged fruit juices as they have high sugar and preservative content.
- Colas
- Flavored coffee drinks
- Sweetened teas etc.
Eat more proteins.
Proteins are building blocks and are essential in helping your body build muscle mass. To add weight faster and build lean muscle mass, you must include a protein food source in every meal you eat. Aim to take 1.5-2 gm of protein for every kg of body weight. Some food examples beef, chicken, fish, eggs,beans, legumes, nuts and their butters, seeds etc.
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