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WEIGHT LOSS

WEIGHT LOSS Content

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1

Treat yourself. Even when underweight it is fine to have an unhealthy treat every now and then. But be mindful of excess fat and sugar.

2

Get on a regular eating schedule. You should eat three meals a day and snack in between and after dinner, no matter what.

3

Take a little walk before eating. Adding in just a tiny bit of activity before sitting down for your meal can help stimulate your appetite.

4

Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.

5

When it comes to adding pounds, you have to be patient. You will not see results overnight.

6

Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are full of flavor and heart-healthy calories when enjoyed in moderation.

7

Be consistent. Weight gain requires that you increase your daily food intake every day. It may help to write up meal plans.

8

Running long distances is not going to help you gain weight.  If you are going to run, do sprints or run up a hill.

9

Serve vegetables with melted butter, spread or grated cheese. It adds the needed calories for weight gain.

10

Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first.

11

Eat lots of protein. The single most important nutrient for gaining healthy weight is protein.

12

Be realistic about your body type. People trying to regain weight after illness or surgery usually gain it more easily than someone who is naturally thin.

13

Drink your snacks. If you do not have much of an appetite for 100 to 200 calorie snacks between meals, try drinking your calories instead.

14

When exercising, keep your rest between sets to a minute or less, and do not do more than 12 reps in a set.

15

Never train hungry. Your metabolism is in starvation mode and shuts right down. Aim for a minimum of at least 3 solid meals in your system before training.

16

Work out your entire body for uniform weight gain. Do not only train the muscles on your arms, chest and shoulders to avoid a disproportionate body.

17

Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.

18

Avoid binging. Cycles of binging, or overeating and fasting have been shown to cause uneven levels of glucose in people who are not used to it.

19

Get rid of anything that is fat free. Make your own salad dressing with healthy oils, rather than buying them ready made.

20

Eat before bed. 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.