Ways on How to Gain Weight in a Week – Many people living in America are either obese or overweight (1). In spite of this, we still have others who are too skinny. As much as being overweight is a source of concern, being underweight is also not healthy.
Also, there are many others who do not consider themselves underweight but still wish to gain muscle.
Whichever category you fall under, this article will show you how to gain weight in a week and in a healthy manner.
What Does It Mean to Be Underweight?
A human that is underweight is simply put as someone that has a body mass index of less than 18.5.
This is just below the body mass that is needed to sustain the body’s optimal health.
This is just the same way that a human with a BMI of above 25 is overweight and above 30 is seen as obese.
Even though the BMI scale is widely used, there is still a lot of problem with it.
This is because it only takes into account the height and weight, and not the muscle mass.
There are some people that are skinny naturally. However, they are still very healthy.
According to the scale, someone that is underweight might not have a health problem.
In America, being underweight is more common among women and girls than men (2).
This is why it is extremely important to learn how to gain weight fast.
Those that are underweight sometimes notice some symptoms on their body.
However, some of these symptoms may also be associated with other causes.
A good example is that of someone with veiny arms.
Both underweight people and bodybuilders are known to have veiny arms.
This means that someone with veiny arms might not necessarily mean such a person is underweight.
Other symptoms that can be associated with being underweight include;
- Large Joints
- Hair loss
- Fragile bones
- A weak immune system
- Fatigue or dizziness from anemia
- Problems getting pregnant or an irregular menstrual period.
- Poor growth and also development. This is particular to children who are underage.
How to Gain Weight in A Week and Stay Healthy
As we have mentioned earlier, it is entirely possible to gain weight safely.
The process of how to gain weight naturally and still stay healthy is pretty straightforward.
This section is to show you how to gain weight in a week.
Not only that, but you will also be gaining muscle weight at the end of this article.
Once you’ve have confirmed from your doctor that you are underweight, then it is very important that you grow weight the right way.
Even though snacking on donuts and soda can help you gain weight, but they can also affect your health negatively at the same time.
We will also show you the weight gain foods list that you can incorporate into your diet. It’s time to add some weight.
1. Take Plenty of Protein
Protein is the most important nutrient to gain healthy weight.
Most weight gainer shakes and healthy foods that help you gain weight contain protein.
Our muscles are made up of protein.
Without this protein, most of the extra calories that we consume may just end up as fat.
There are studies that have shown that whenever we overfeed, those that are wise enough to consume a high protein diet will allow many of those extra calories to be converted to the muscle (3).
However, this does not mean that you should be overfeeding yourself on a daily basis.
You should remember that protein is highly filling.
It can significantly lower your appetite and also hunger.
This can make it difficult to even consume the required calories that your body needs on a daily basis.
It is recommended you consume about 0.7 to 1 gram of protein per each pound of your body weight.
Also, for those whose calorie intake is on the high side, you can go above this recommended amount.
Some of the protein foods you can eat to help you on how to gain weight in a week include eggs, legumes, different dairy products, nuts, fish, meats and many other foods.
2. Consume More Calories than your Body Burns
Creating a calorie surplus is one of the most crucial things that can help you on how to gain weight in a week.
Simply put, this means that you consume more calories on a daily basis than what your body needs.
Since we are discussing how to gain weight fast, it is recommended you go for about 700 to 1,000 calories above your daily level of maintenance.
However, for those who are interested in gaining weight steadily and slowly, then consume about 300 to 500 calories than your body burns on a daily basis.
This is why it is helpful to count calories for the first few days just to know how many calories you are loading your body with.
This will help you on how to gain weight and muscle.
3. Consume Energy-Dense Meals and Use Spices, Condiments, and Sauces
One of the best ways on how to gain good weight is to incorporate mostly single-ingredient and whole foods into your diet.
In doing this, however, you must be careful.
This is because these foods are more filling than those junk foods.
This can make it difficult to consume enough calories.
It is recommended that you use plenty of sauces, spices, and also condiments.
They make your food tastier, thereby making you consume even more.
You should also try to make your foods energy-dense. Energy-dense foods are loaded with calories relative to the weight of the foods.
Some of the foods you can eat include: almonds, peanuts, walnuts, dates, raisins, prunes, cream, cheese, full-fat yogurt, whole milk, avocado oil, extra virgin olive oil, oats, brown rice, lamb, chicken, pork, beef, yams, sweet potatoes, potatoes, granola, avocados, coconut milk, dark chocolate, and peanut butter.
Majority of these foods are very filling and you may even have to force yourself to continue eating when you’re full.
You can also eat whole fruits but let it be fruits that don’t require a lot of chewing like bananas.
4. Fill Your Diet With Fat and Carbs and Eat 3 Times Daily
So many people are in the habit of trying to limit fat or carbs whenever they want to lose weight.
If you want to learn how to gain weight in a week, then you should avoid this habit.
This is because restricting fat and carbs will make it even more difficult to supply your body with adequate calories.
It is important that you consume enough high-fat foods and also high-carb foods if you really want to increase weight.
Incorporate plenty of carbs, protein, and fat into each meal you take.
Also, you must avoid intermittent fasting.
You must remember that this is not a weight loss program. Intermittent fasting can make it difficult to consume enough calories which are necessary on how to gain weight in a week.
Never skip a meal. Eat at least 3 times every day.
Also, remember to add those energy-dense snacks anytime you feel like snacking.
5. Improve Your Strength By Lifting Heavy Weights
We have emphasized on the importance of eating surplus calories to help on how to gain weight in a week.
However, we need to make sure these extra calories do not find their way to our fat cells.
The calories must go to our muscles.
This is why it is important to lift weights.
It is recommended that you go to a nearby gym at least 2 to 4 times every week.
Lift that heavy equipment and try to even increase the volume and weights in the long run.
For those that are new to training or exercise, you might want to consider hiring a personal trainer to make simplify the process.
Also, consult your doctor before lifting weights if you are one that has any medical issues.
You can also do some cardio to help improve your well-being and fitness, however, focus mainly on lifting weights.
Do not do too much cardio because they can end up burning up all the extra calories you’ve taken in.
Tips on How to Gain Weight Fast at Home
- Quit smoking. Those that quit smoking tend to gain weight rapidly.
- Avoid drinking water before your meals. It can fill up your stomach thereby making it difficult to consume adequate calories.
- Try out the weight gainer shakes. They are high in protein, calories, and also carbs.
- Drink whole milk to quench your thirst. This is an easy way to supply your body with high-quality calories and protein.
- Try to eat more frequently. You can squeeze in a snack before going to bed.
- Adding cream to your coffee is also an easy way to supply your body with more calories.
- Quality sleep is very important. It aids the growth of your muscle.
- Try out some female weight gain pills. A good example is a creatine. They are effective and will help you gain a few pounds in no time.
- Always consume your protein first and the vegetable last.
It can be a tough task for some people to put on weight. However, you should not be scared. The key here is consistency and dedication.
We have tried our best to put you on a path of healthy eating to help you on how to gain weight in a week.
Abide by these tips and you’ll definitely see some changes in 7 day time.