WEIGHT MANAGEMENT - 2
- Weight Gain
- Apr 2, 2017
- 2 min read
Eat more than you burn. Your resting metabolic rate is the rate at which your body burns calories or energy in a resting state. As a result, by eating more than your RMR (and adjusting it for factors that change how you burn calories), you'll be able to gain weight.
To gain weight, eat more calories than your RMR.
Typically, you’ll have to consume 3,500 calories plus your RMR to gain a pound of weight. This might vary based on whether your goal is to gain muscle weight or fat weight.
Try breaking this down into daily goals. For example, to consume an extra 3,500 a week, eat an extra 500 calories a day. Do not try to eat an extra 3,500 calories in a single day.
When trying to gain weight, always eat an appropriate amount of food to offset any calories lost by exercising. For example, if you burn 400 calories running, make sure to eat at least 400 calories (or more) worth of food to make up for what you burned.
Even if you are trying to gain weight, you should still exercise regularly for overall physical and mental health.
Spread your food consumption out over the course of the day. By eating regularly, you’ll maintain blood sugar levels, metabolic rate, and save your gastrointestinal tract from potential problems.
Eat five or six small meals over the course of the day. Space these meals out regularly – every three or four hours.
Avoid large, carb heavy meals at the end of the day.
Include whole grains and some starchy foods. Grains and certain starch-rich foods are high in calories, rich in fiber, and are generally nutritious. You'll likely find that eating a lot of whole grains and starch-rich foods will help you gain weight quickly. Eat Whole-wheat bread or pasta, Quinoa, Brown rice, Potatoes and sweet potatoes
Eat high calorie and nutritious vegetables. While many vegetables are relatively low in calories, there are some that are both high calorie and nutritious. Butternut SquashBeetsLentilsCarrotsPeasAvocadosCorn
Take creatine, if you want to gain muscle mass. Creatine can lead to muscle mass growth and weight gain.
Water is extremely important for your body, especially as your body is undergoing changes. Drink water between meals.
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