As requested,Ive researched on some tips on how to gain weight safely:
Tip 1:Eat the Right Foods
The most obvious way to gain weight is by increasing your food intake. But don’t binge on those Krispy Kremes just yet. Yes, you can easily gain weight by eating donuts and other junk food, but that’s not a healthy way to do it. You’ll consume lots of fats and sugars, and that’s not good for your body. Choose healthier food options instead: lean meats, poultry, fish, vegetables, fruits, and whole grains. This way you’ll get all the nutrition your body needs.
How To Do It: Do a health and wellness assessment first. If possible, approach a nutritionist about it. You need to find out your height, weight, and describe your lifestyle (e.g. eating habits, leisure activities). Based on all these information, the nutritionist will recommend the foods you should consume and how often you should eat.
Possible Problems: You might be exposed to unhealthy foods at home or when you’re dining out. Just control your junk food cravings (say “no" to pizza). Also, managing your calorie intake could be a daunting task, so just be particular about your diet.
Tip 2: Cut out the Bad Fat!
Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
Tip 3: Get Drinking!
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
Tip 4: Sleep more
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
Tip 5: Lift
Get in the gym and lift! This is another important step in how to gain weight, so make sure you are doing it correctly. Try at least to increase your protein intake and add some resistance training on top of your other attempts to gain weight and it will make you a bit more filled out while retaining your shape.
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