Good Habits To Gain Weight
Gaining weight is as difficult as losing weight. Most of us want to look lean/thin but somewhere we want to be at least muscular, curvy or healthy. In short, we wanna be fit.
There are several reasons due to which people can be underweight. Some of the reasons could be NOT taking meals on time, eating unhealthy food, poor selection of foods. Other reasons can be diseases such as tuberculosis, cancer, hormonal imbalances and eating disorders.
Eat a healthy breakfast
The first and foremost problem is people are having oatmeal and juice for breakfast, says an obesity expert. They think it’s healthy because it’s fat-free and low calorie, but they’re still hungry and gaining weight.
Breakfast grains like cereal and oatmeal increase blood sugar levels. Adding juice or banana will multiply the carbohydrates intake and result in fat storage. Instead of this, a breakfast with protein, like yogurt with berries or an omelet with lots of veggies. According to a study, starting the day with low-carbohydrates, high protein diet can help you burn 150 more calories per day.
Exercise or workout is a great way to stay fit, healthy and strong. If you’re committed to your workout routine – it’s good, but if you’re spending all your free time sprinting and lifting it will not give your body enough time to recover and rebuild.
Coz it can increase your risk of injury and actually hinder your progress as said by a fitness and nutrition expert. To ensure you’re giving your body the downtime it needs to lean out, take one or two days off every week.
An easy way to up your diet’s fat content is to cook your vegetables or food in olive, coconut, or other calorie-rich oils. You can put a pinch of a little oil to your protein shake. You can also take some extra fat with your selection of protein. Opt for 80/20 ground beef, chicken thighs over chicken breasts etc. to gain weight quickly. Also, you can add nutritional protein shakes in your diet chart along with fruits like bananas.
Get some Sleep
Study says that our body and mind needs at least 8 hours of continuous sleep. Since your muscles don’t grow when you are exercising rather they grow when you are resting.
When we shut-eye it can increase Cortisol levels in your body. Cortisol is a stress hormone produced by your adrenal glands that can stimulate muscle breakdown. So, the best way to keep that from happening is to spend more hours with your head on a pillow.
Go out to Eat
Most restaurants serve food that is much richer in calories than what you would cook at home. If you’re a bodybuilder, it is a common practice to stay away from restaurants that won’t serve plain chicken breast and vegetables. Since you’re in the calorie-surplus game, you can forget all those rules and order the butter-filled, sauce-laden meal of your dreams.
If you have the money to spend on restaurant meals, go for it. You’ll get a lot of food and calories in a restaurant than you’d cook at home unless you really know what you’re doing in the kitchen.
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