Natural Weight Gain

A weight Gain journey is every bit as challenging and rewarding as a weight loss journey. For those people who find it hard to gain weight, understanding their bodies and how to add some kilos and do it in a healthy and natural manner can be frustrating. To gain weight quickly you should focus on eating nutrient-dense foods that will increase your calorie count. At the same time, you should also work out to increase your overall muscle mass.

Additionally, you could try herbs for weight gain as they are a safe way to add some kilos to your body without adding consequences to your health.

To achieve all your weight gain goals follow a balanced approach. Focus on your diet, how often you eat and your exercise regime. You should eat natural foods and keep away from processed foods as much as you can. Processed foods have been shown to cause inflammation, low energy levels, reduced stamina and a multitude of health problems thereby getting in the way of your weight gain., while weight gain herbal takes advantage of the goodness of nature to make your path easier.

Ideal Weight Gainer Meal Plan and Diet for a Healthy Weight

Do you feel like you need to add some pounds to your frame? Below are 50 tricks you should use to effectively weight gain fast and naturally:

1. Eat more meals

This is one of the most basic steps you should take when embarking on a weight gain journey. Since you need to increase the number of Calories you take, 3 meals are not going to be enough. You should have at least five meals in a day. This way you are sure that your body is receiving enough calories to run all its functions and also have some leftover to be converted to tissue.

2. Eat nutrient-dense food

As with most things in life, when it comes to weight gain quality trumps quantity. To ensure your meals pack a punch goes for nutrient dense food. This is because this food can provide your body with more calories compared to normal processed food. Incorporate nuts, raw unprocessed cheese, and coconut oil among others in your diet. This way you increase your calorie intake with no health implications.

3. Snack healthily

Another way to increase your calorie intake is to throw in some healthy snacks in between meals. This way you will still be able to keep up your energy levels and provide the body with calories to turn into tissue. To increase the effectiveness of snacks choose those that are high in proteins and healthy fats. Some good examples are yogurt with nuts and berries or hard-boiled eggs.

4. Eat larger meals

If you are not able to fix snacks in between meals or eat more meals, you should ensure your meals are larger. This way you are able to increase your daily calorie intake. Here you should maximize on meals full of nutrient-dense foods. This way you are able to greatly boost the effectiveness of every meal.

5. Use spices and condiments

While spices may not contribute much to the calorie count on your plate they make food sweet and pleasing to eat. By incorporating them into your diet you will be more likely to eat larger meals more often. You will also come back for more meals and therefore increase calorie intake. Likewise, herbs do not provide calories either, but including a herbal weight gainer before your workout will be the key to improve your performance and stimulate more muscle fibres, which contributes to muscle mass gain.

6. Exercises

Anyone embarking on a weight gain journey should also exercise. This way you are able to balance the type of weight you are gaining. By exercising you not only build muscle mass but you also burn some of the fat. This ensures that not all the weight you are gaining is subcutaneous fat. By exercising you get a well-toned physique which is not only healthier but also looks good.

7. Drink water after meals

Water is essential to your weight gain, however, drinking water before a meal only causes you to feel full and this causes you to eat less. Let the water come after the meal.

8. Drink milk instead of water

Another ingenious way to sneak in some calories is to drink milk instead of water. While you should not completely substitute water with milk, you can drink milk when you are feeling thirsty. This way you take in more high-quality proteins and calories.

9. Drink your coffee with cream

If you are trying to add some pounds then you should use every opportunity to increase your calorie intake. If you take your coffee black then you should add some cream. This way you are able to get your daily dose of caffeine and add to your calorie intake.

10. Get a good night sleep

You might think that sleep has nothing to do with your weight but that could not be further from the truth. A good night’s sleep not only re-energizes and rejuvenates you but also helps reduce stress. The better your moods the better your body will convert calories into tissue.

11. Avoid smoking

Research has shown that smokers have a hard time trying to gain weight. It has also shown that smokers gain weight once they quit smoking.

12. Use larger plates.

Believe it or not, larger plates cause you to eat more food. By using a larger plate you are able to trick your mind into believing you are not full until the food on the plate is finished.

13. Eat vegetables last

While it is important to incorporate vegetables into your diet if you want to maximize your protein, fat and carbohydrate intake then eat vegetables last. This ensures that even if you feel full before you are done you will not have to compromise on proteins.

14. Take weight gain shakes

To ensure you keep your weight gain journey on schedule then you can try some weight gain shakes. These shakes are loaded with proteins and calories and will provide your weight gain efforts with an extra boost.

15. Take creatine

If you are wondering how to gain weight fast naturally and effectively, creatine is a key tool in this process. Creatine helps your muscles grow faster and produce more energy.

16. Choose creamed soups

While you may not know it clear broth based soups are very low in calories. Whenever you have a chance take creamed soup over the clear soup.

17. Consistency

Weight gain is more like a marathon and not a sprint. To achieve your weight gain goals you need to be disciplined and consistent. You need to follow your plans to the end. Whenever you feel like giving up remember the reward waiting for you at the end is a healthy and well-toned body.

18. Take more liquid calories

Calories delivered to the body via a liquid form are digested easily and absorbed into the bloodstream very fast. You should, therefore, make a point to drink blended fruits, milkshakes, yogurts and any other way you can add calories via liquids.

19. Eat more lean red meat

Red meat contains way more proteins compared to white meats. To get the most out of red meat look for t-bone steak, beef tenderloin or rib-eye. However, do not eat red meat daily since it is high in cholesterol. Two or three times a week will be enough.

20. Lift heavy weights

Your exercise regime should incorporate strength training. By lifting heavy you are able to grow your muscle mass faster and this translates to increased weight.

21. Avoid stress

Stress affects all aspects of your life. To effectively gain weight you should avoid anything that stresses you. Stress causes your hormones to misbehave. It also causes you to lose motivation and therefore discipline. By eliminating stress your

22. Stay motivated

Gaining weight is not as easy as it sounds. You should try and stay motivated throughout the whole journey. To do this you have to stay motivated or you will give up midway. Set small achievable goals, find someone to track your progress or just find your own unique way to get daily motivation

23. Track your progress

During this weight gain journey, it is very important to track your progress. You should make it a point to weigh yourself every once in a while. However, you should avoid stepping on the weighing scale on a daily basis. This is because your progress might seem slow and might only serve to disappoint you. Also, take photos, they will show you how much progress you have made.

24. Reduce Cardio and Aerobic exercises

Cardio and aerobic exercise burn a huge amount of calories but have meager returns in terms of muscle mass. This will therefore negatively affect your weight gain efforts. It would be advisable to avoid them or only use them for warm-ups.

25. Increase the weight you are lifting

As we had seen earlier lifting heavy translates to muscle mass growth. However, if you are constantly lifting the same weight then you are not really challenging your muscles. By constantly increasing the weights you are constantly challenging your muscles which results in more growth.

26. Exercise the legs also

When you are busy lifting weights and building your upper body muscles do not forget your legs. There are a lot of muscles in your legs that you can work on. This way you get a well-toned and balanced body while gaining those precious pounds.

27. Make small goals

When starting your weight gain journey you will have huge and lofty dreams. However, it is best to break down your goal into small achievable goals. This can include a weekly weight goal. This way your huge goal will be more achievable and less stressful. Even though you want to gain weight fast naturally, it is important that you live the process, learn to know your body and give it the time it needs to reach the goal you have set and avoid negative consequences.

28. Do not avoid fats

Fats and oils have been vilified as unhealthy and dangerous. This is a skewed view that might cloud your diet making plan. It is not entirely wrong to take some in your diet. There is a myriad of healthy fats and oils out there that you can incorporate into your diet. They not only provide you with a huge amount of calories but they also provide some energy. Do not take them on a daily basis either. 2 or 3 times a week should be enough.

29. Make adjustments

Tracking your progress allows you to make adjustments to your diet and exercise regimes. Once you find out that something is not working then adjust it. If you find out that a certain component of your diet is not providing enough calories then you can substitute it with another component that works better.

30. Never Skip a Meal

Whatever happens, whether you are busy or just don’t have the appetite never skip a meal. By doing this you not only reduce your daily calorie intake but you might also lose the motivation to keep going

31. Treat Yourself

Just like there are cheat days for those trying to lose weight, there are great days for those trying to gain weight. Go out for ice cream or buy yourself a new outfit. This way you’ll keep your moods and motivation high.

32. Get a Personal Trainer

Our bodies are different and therefore they respond differently to exercise. To develop an effective exercise regime then you should work with a personal trainer. This allows the personal trainer to develop the best regime for you and get the most from your exercise.

33. Get a doctor’s advice

Sometimes even a carefully prepared diet might not provide the desired result. This might be due to an underlying condition such as a nutrient deficiency. Visit a doctor or a nutritionist to find out which nutrients and food you should introduce into your diet.

34. Slow down

If you find that you are gaining weight too fast then take a breather and slow down. Gaining a lot of weight within a short period of time will produce some undesired effects such as stretch marks.

35. Make a plan

When it comes to weight gain failing to plan is tantamount to planning to fail. Before you even begin you should create a detailed plan that should include exercises, diet, rest days and even weigh-in days.

36. Keep a food log

Keeping a food log allows you to keep a detailed account of the foods you have been making. It also makes meals easier to make and also helps you find out which meals are working better and those that are not working.

37. Weigh yourself in the morning

On the weigh days, make a point of stepping onto the weighing scale first thing in the morning. This is the time when the readings are most accurate since the readings are not affected by a recent meal or even clothing, gadgets and any items that you normally carry in your pockets such as keys.

38. Eat quickly

Eating quickly has been shown to increase the amount of food you can eat in one sitting. This is because the brain takes some time to register that the stomach is full. Therefore you can squeeze in some more before you feel full.

39. Have a dessert with every meal

Who does not like dessert? To sneak in more calories take some dessert after every meal. This is an avenue that you can use to sneak in some more calories into your daily caloric intake.

40. Incorporate Toppings

Whenever you have the opportunity, you should top your snacks with toppings. Cheese is an overly delicious and high-calorie topping that you can add to many dishes.

41. Compensate for physically strenuous activity

Every once in a while you might find yourself engaging in activities that require a lot of energy. You may have gone out for a hike with friends or maybe gone out dancing all night. Since these activities burn a lot of calories with little return in terms of muscle mass, try and eat more the next day to compensate for calories spent earlier.

42. Figure out your caloric needs

Before you can begin your weight gain you should find out your daily caloric needs. These includes your basal metabolic rate(BMR) and total daily energy expenditure. By doing this you can calculate the number of calories you should take each day to gain weight.

43. Eat before you go to bed

Your body still uses energy when you are sleeping. By eating right before you go to bed you provide your body with energy to burn and the leftover calories are converted into tissue.

44. Stock your pantry

To ensure that you do not run out of food, make sure your pantry and fridge are always stocked. This way anytime you want to eat you will always have food. This means that you may have to make trips to the grocery shop whenever you are running low on supplies.

45. Visualize your Goal

It is imperative that you visualize your weight goals. It may be in the form of a person who has also gone through a weight gain journey and now they look oh so fine. It can also be a celebrity with a body type like yours. This allows you to keep the motivation since you know how you want to look when it is all said and done.

46. Find a cheerleader

Find someone close to you to constantly cheer you on. It could be your girlfriend/boyfriend, fiancé, best friend or workmate. This will give you added impetus to keep on the good work. With such a person you are more likely to stay focused to the end.

47. Meditate

Meditation has been shown to help reduce stress and anxiety levels. Reduced stress increases the effectiveness of all your weight gain efforts.

48. Yoga

Yoga has been shown to have immense benefits for anyone on a weight gain program. It deals with metabolic, stress, digestive and even lack of appetite. By stretching all those muscles you are able to build strength and muscle tone.

49. Deal with disappointments

You should accept that you will face some disappointments along the way. There may be some weeks when you will not attain your target weight. Learn to accept and take lessons from them, instead of letting them discourage you.

50. Keep what you’ve gained

Once you have achieved your target weight then you have to put measures that will ensure you do not lose it. Keep eating healthy and working out on a regular basis. This way you will be able to keep a healthy weight and a good balance of fat and muscle mass.

All the above measures will allow you to not only gain weight but also gain it in a healthy and natural way. Now go out and achieve the weight and perfectly toned body that you deserve.

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