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WEIGHT LOSS

WEIGHT LOSS Content

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1

Do not waste your time or money on powders, pills and products that claim to increase muscle mass.

2

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.

3

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.

4

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.

5

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

6

Nut butters like peanut butters, almond butters and walnut butters are great for snacks. They are high in calories, and also high in protein. 

7

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.

8

Do not drink water before meals. It causes you to fill full and be unable to eat enough food.

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

10

Pump up soups, casseroles, mashed potatoes and liquid milk with 1 to 2 tablespoons of dry milk powder.

11

If you are severely underweight and are really having trouble gaining weight, it is important to seek proper treatment.

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Check your progress by weighing yourself at the same time each day, preferably before eating breakfast.

13

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.

14

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

15

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

16

Drink a glass of red wine before eating. Studies show that a small glass of red wine can help you enjoy your meal more. It may even lead you to eat more.

17

Be very careful on post work out nutrition. Give your body a huge dose of carbs and protein to help in the recovery process.

18

Focus on quality, not quantity. Chips and burgers are not a healthy option. Instead, choose nutrient-dense foods from all food groups.

19

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

20

Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you are adding bread to your diet, look for whole grains.