Gaining weight can be challenging for some people, but there are healthy ways to do it. Here are some tips from reputable sources:
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Increase caloric intake: Eating more calories than your body needs is the most important thing you can do to gain weight. You can determine your calorie needs using a calorie calculator. Adults could try adding around 300 to 500 extra calories a day.
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Eat nutrient-dense foods: Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains.
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Eat smaller meals more often: If youre struggling with a poor appetite, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
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Add healthy snacks between meals: Snacks that are easy to prepare, such as yogurt or rice pudding, can help you add extra calories to your diet.
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Strength training: Building muscle through strength training or yoga can help you gain weight.
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Avoid sugary drinks: Avoid beverages with few nutrients or calories, such as diet soda. Instead, try high-calorie, nutritious smoothies and shakes.
Its important to note that gaining weight should be done gradually and with a focus on nutrient-dense foods that support the body. If youre having difficulty gaining weight or experiencing unexplained weight loss, its important to speak with a doctor to rule out any underlying health conditions.
