Information about weight loss is abundant, but if you want to increase weight, you may feel conflicted. It seems logical to do the opposite of what people do to lose weight, but increasing your fat intake & exercising less are not healthy options, furthermore if you do tend to metabolize food quickly. The only difference between losing & gaining weight is in the number of calories you take in each day. In other words, eat extra food, but maintain a balanced diet.
Basal Metabolic Rate
When you are at rest, your body is still burning calories. According to the Massachusetts foundation of Technology, the numbers of calories you irritation at rest make up 60 to 70 percent of the total calories you burn every day. This is your basal metabolic rate, or BMR. People with a high proportion of muscle to fat have faster BMRs, but sometimes, it is from other reason, including genetics, an active lifestyle or illness. If your metabolism is so quick that you are underweight, you will necessity to take in more calories than your body uses.
Consume more Calories
The United States Department of Health & Human Services says that to gain 1 pound of body weight, you must enlarge your caloric intake by 4000 calories. The easiest, healthiest way to do so is to divide those 4000 calories by seven days, increase the number of calories you eat by 500 per day. If you in general consume about 1,700 calories per day, enlarge that number to 2,200. This way, you will increase approximately 1 pound per week. A steady, gradual weight increase is an easier adjustment for your body, making it secure for you.
This does not mean that you should start eating fast food with empty calories, which would add overweight to your body. Following a balanced, healthy aliment in combination with regular anaerobic exercise will add muscle, making you stronger, healthier & better able to maintain your weight. Read food labels & try to get about half your calories from carbohydrates, such as fruits, vegetables & whole grains. The other half ought to consist of protein & fat, but do not allow more than 30 percent of your calories to come from fat. In addition, rather than growing your portion size per meal, inclusive nutritious high-calorie between-meal snacks into your diet.
Snacks & Shakes
Look for high-calorie foods with healthy oils & protein sources. Peanut butterfat sandwiches on whole-grain bread or whole-grain pita with hummus will give you extra calories from protein & carbohydrates without an excessive amount of fat & sugar. You can even make a smoothie heartier by adding protein powder & granola to your favorite fruits or vegetables, a cup of milk & a handful of ice. This is a particularly effective route for people who are not big eaters to get extra nutrition.
How Much Protein?
Unless you regularly engage in strength training, consuming excess protein will not add power mass to your body. Your body can only use almost. 8 grams of protein per pound of your body weight & will store the excess as fat. In order to increase your lean weight mass, rather than your body fat, be mindful about getting the correct amount of protein in your diet & pair it with regular exercise, including heaviness training.