Tired of being teased for eating a lot but never gaining weight? If you’re struggling to put on pounds because your busy schedule leaves little time for focused nutrition, Health Message offers a simple solution anyone can apply. Discover how to gain weight effectively—let’s get started!
The principle of unbeatable weight gain
Gaining weight is not easy, but it is not impossible. People who fail to gain weight all make the following mistakes:
- Not understanding the nature of weight gain
- Not being persistent, impatient to get results right away
- Not adjusting to a scientific lifestyle
- Not combining diet and exercise
The simplest way to gain weight is to take in more calories than your body consumes.
To gain weight successfully, you need to maintain 3 factors:
Nutrition, exercise, and rest are all crucial. Each factor supports weight gain, but nutrition plays the leading role. So, what should you focus on nutritionally?
- Nutrition in weight gain
There are a few weight gain tips that you can apply in this step to ensure the maximum amount of calories you need. It is also simple enough for you to do every day, every week, and it does not take too much of your time.
- Divide your meals into small portions during the day.
This is probably a very familiar secret for anyone who wants to gain weight. People who are underweight sometimes do not eat less, but cannot absorb. Dividing your meals into small portions will stimulate the digestive system to work more productively in the long run. It helps you absorb all the food you put into your body.
- Try to eat a little more every day.
Unlike the case of eating a lot but not gaining weight, some cases are due to eating too little over time, and it becomes a habit. The stomach also gradually adapts to small amounts of food and shrinks each day. To overcome this situation, try to eat a little more every day, expanding the stomach. Note, you should eat slowly and chew thoroughly to avoid getting full too quickly. During meals, limit drinking water and soup, which can easily create a false feeling of fullness.
- Add digestive enzymes
If your digestive system is not working well, you can ask your pharmacist for advice on buying digestive enzymes to drink. This enzyme has the effect of supplementing beneficial bacteria, helping to balance the intestinal microflora. A healthy digestive system will help you eat more deliciously and feel hungry quickly. Many people with poor digestion often avoid eating meat and eggs, which invisibly unbalances the nutritional pyramid.
Multivitamins contain digestive enzymes, which will contribute to the inability to gain weight due to a lack of one of the necessary vitamins, and the inability to gain weight due to a lack of digestive enzymes. If your home has multivitamins, take them every morning.
- Watching videos while eating
Eating while watching TV is not very scientific. However, many people, because they are alone, often skip meals or are afraid to eat. Watch videos with eating scenes. This weight gain tip is also applied by many people, and shows that they feel hungrier when watching these videos. Note, you should limit meals to only about 15 to 20 minutes to avoid affecting stomach digestion.
Make your own protein cakes for snacks.
- Protein cakes help gain weight.
Preparing your own meals is also a way to motivate yourself to gain weight. You can take advantage of the weekends to make yourself cakes or protein bars for snacks. They are nutritious, delicious, and hygienic. You can refer to the following chocolate oatmeal recipe:
Ingredients:
- 2 bananas
- 1 cup oatmeal
- Chocolate chips as desired
Step 1 – Turn on the oven at 350 degrees F Puree the bananas and mix with the oatmeal. Then add the chocolate chips and mix well. Shape into round or flat balls as desired, place on wax paper and water for 15 minutes.
Step 2 – Remove the cake from the oven, let it cool, and store it in an airtight container.
This oatmeal cake is suitable for everyone. Oatmeal is a superfood, rich in nutrients, fiber, and protein. This recipe does not contain sugar, so rest assured, it is very clean.
- Exercise is the key to gaining weight.
Usually, when we exercise, we often think of the gym, right? But what if you are busy and cannot go to the gym regularly?
Explain why exercise is important in weight gain. The body needs certain conditions to follow. For example, if you want your body to gain weight, it needs certain conditions to help stimulate muscle cells to grow.
This stimulation only responds when you have an impact on them with any form of exercise that is convenient for you; some people like soccer, some people like badminton, jogging, etc. But the core must be exercised, guys, so that the body has the conditions to absorb nutrients, and that also satisfies your weight gain goal.
How to rest to gain weight
Rest helps your body regain energy after a long, tiring day. Be serious about sleeping every day. Especially for those of you who are still night owls, don’t torture your eyes anymore. Try to go to bed before 11pm and wake up at 6am the next day. There are a few tips to help you fall asleep more easily.
- Don’t surf the web before going to bed.
Blue light from the phone screen makes the brain more active; as a result, it will be very difficult for you to fall asleep. It’s best to turn off the internet to relax your mind.
- Listen to white noise.
White noise, such as the sound of rain falling, the sound of an electric fan, the sound of a flowing stream are sound that is considered useful to help you sleep more easily. If you fail to count sheep, try listening to these sounds.
Of course, it takes time to form the habit of sleeping on time. So, don’t be too upset on the first night and give up.
- Conclusion on gaining weight for busy people
Not everyone has enough time to follow a nutrition or exercise program with a busy lifestyle. But with the above tips, it is not difficult to follow, right? The simple ways to gain weight that Health Message suggests will hopefully be useful for you, the readers. Thank you for your time, and please always follow Health Message.