Steps to Gain Weight in Just One Month
For those with high metabolisms or who have trouble controlling their hunger, it can be hard to add weight in a healthy way. If you’re recovering, building muscle or underweight, gaining weight within a month calls for a steady diet, regular exercise and changes to your lifestyle. This guide is designed to make achieving your goal easier.
1. Learn the Basic Information about Weight Gain
You need to consume more calories each day than you use in order to gain weight. This is called having a caloric surplus. A healthy and safe weight gain is between 0.5 and 1 kilogram (1 and 2 pounds) per week, on average. For a noticeable gain, you’ll want to consume 700 to 1,000 additional calories daily or 300 to 500 if you want to gain more slowly.
Yet, not every calorie gives the same results. Building lean muscle is better than simply adding weight by way of fat.
2. Consider eating foods that give you a lot of energy and nutrients.
Choose foods that give you lots of calories and plenty of nutrients. Examples include:
Foods that provide proteins are eggs, chicken, beef, pork, turkey, fish, full-fat dairy, legumes and protein shakes.
Carbohydrates include nutritious whole grains (brown rice, oats, whole-wheat bread), starchy veggies (potatoes, sweet potatoes, corn) and tropical fruits (bananas and mangoes).
Examples of fats are avocados, nuts, seeds, nut butters, cheese and healthy oils (olive oil or coconut oil).
Eat three main meals and two to three snacks a day and never miss a meal.
3. Make sure to eat more meals and make your portions bigger.
If you can’t handle big meals, have smaller meals more often. For example:
Try to eat something every 2 to 3 hours.
Try adding some cheese, peanut butter or olive oil to your ordinary meals.
If you don’t enjoy chewing, embrace smoothies, milkshakes or meal replacement drinks to get the calories you need.
Here’s an example of what you could eat in a day:
I like to have oatmeal in the morning with whole milk, a banana, some peanut butter and honey.
Snack: Add some granola and nuts to Greek yogurt.
Sandwich: Chicken grilled with avocado, cheese and served with sweet potatoes.
A protein shake with some fruit and oats is a good snack.
Dinner includes salmon, quinoa and sautéed vegetables cooked in olive oil.
As you get ready for sleep: cottage cheese and almonds.
4. Pay attention to strength training first.
Making exercise part of your routine leads to more muscle, not just fat. Try to perform resistance training (either with weights or your body) at least three or four times each week. Include exercises that use both legs and arms, for example.
Squats
Deadlifts
Bench presses
Pull-ups
Rows
Avoid overdoing cardio, because it may help you lose some of the calories needed for weight gain. A little cardio is fine for your health, but don’t push yourself too hard.
5. Watch Your Advancement
Weigh yourself every other day at about the same time to track your weight loss. You should also record your calorie intake in a food journal. With an app like MyFitnessPal, you can stick to your goals and change your habits if you’re not happy with your results.
6. Keep going and take your time.
It is not easy to gain weight healthily and you have to work at it consistently. It’s okay if the effects are not seen straight away. Follow your meal and exercise plans and change them a little when necessary. Try not to eat too much junk food, as it can harm your digestive system and make you gain unhealthy fat.
7. Look into Professional Guidance
See a doctor or dietitian if your underweight condition is due to a health issue or problem with food intake. They can design a plan that takes into account what is important to you.
Final Thoughts
If you eat high-calorie foods, eat regularly, train your muscles and remain consistent, you can gain weight in a month. Eat nutritious real foods and try not to rely on convenience foods. If you are patient and work hard, you can make your body stronger and healthier in just a few weeks.
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