This Is How To Gain Weight In A Healthy Way

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Countless people across the globe are so focused on losing weight that it’s easy to lose sight of the other end of the spectrum — intentionally gaining weight. For the unhappy dieters out there, that combination of words couldn’t sound more contradictory if we tried. But for those recovering from serious illnesses, battling disordered eating habits or desperately wanting to add some healthy muscle mass to their frames, the struggle is real. And doing that in a healthy way makes the process even more difficult. So here are some tips to make the shift you’re looking for as simple as possible.

Switch up your meal structure.

If you typically stick to two to three bigger meals each day and aren’t really the snacking type, it’s time to make some mealtime adjustments. Try to eat five to six times a day, or every two to three hours. This schedule will allow you to enjoy smaller meals that don’t leave you feeling sick-to-your-stomach full, as well as eat more over the course of the day.

Make an eating plan.

Now, as you shift toward eating more frequently, you do need a semblance of a game plan for how you’re going to accrue all of the nutrition you need. (Junk foods might rack up the calories, but they’ll do very little for you in the way of health and, instead, will lead to the kind of weight gain you don’t want.) Do your research and collect a handful of nutritionally balanced recipes for breakfast, lunch, snacks, smoothies, dinner and dessert so you can easily map out your grocery list and meal prep like a pro.

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Reach for calorically and nutritionally dense foods.

In case we weren’t blunt enough about the junk food before, it’s really not going to do your body favors. Instead, you need to stick to foods that are not only nutritionally amazing, but also rack up a fair number of calories. Think nuts and seeds, avocados, whole grains and lean protein. And if that’s not enough to get you going in the right direction, here’s a helpful list of healthy foods that could assist in the weight gain process.

Speaking of calories, stop counting them.

Calories are not a reflection of healthy weight gain — macronutrients are. And for people who have struggled with obsessive calorie counting behavior in the past, the idea of meticulously tracking with the intention of technically overdoing it could lead to some serious psychological issues. So save yourself the time and stress, and focus on the benefits of the food on that plate in front of you.

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Give your typical food picks simple upgrades.

You don’t have to overhaul your typical diet entirely to see the gains you want to see. Just think about any simple swaps that could make. Inside of using skim milk, reach for whole milk. Instead of buying the light loaf of sandwich bread, opt for the super-dense, whole grain version with lots of seeds in it. If you make a morning parfait with beautiful berries, add some starchy and oh-so-delicious bananas on top for an added fruit boost.

Adjust your exercise routine accordingly.

If you feel inclined to exercise longer and harder because you’re eating more, do your best to resist that urge. After all, if you burn all that you take in right now, you won’t be gaining any weight at all. That’s not to say you can’t keep active, though. Just opt for some low-intensity activities instead that keep you balanced like brisk walking, pilates and yoga. You can stay strong and lean while also adding the weight you wish to see.

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Take your time.

Your body isn’t going to change overnight. It takes time for your body to adjust to new ways of eating and moving, especially if you’re doing it in a healthy way. The human body is always searching for that state of equilibrium, and this process tends to throw it off its game a bit. So be patient. Healthy weight gain is a delicate dance that will look beautiful in due time with a little practice and a lot of mindful dedication.