Are you a skinny guy or girl who wants to gain weight? This post will help you with the top 8 tips on how skinny people can gain weight.
Are you someone who can’t seem to gain weight no matter what you eat?
Your friends might be envious of you because you can eat whatever you want and still not gain any weight.
But you don’t want to stay skinny forever.
Follow the tips below and you will definitely gain the weight that you desire.
If you have a BMI (Body Mass Index) of less than 18.5 then you are considered as underweight.
Now, BMI is not the best factor to consider your health because it just considers your height and weight.
It does not take into account the muscle mass that you may have.
So, there might be people who are underweight as per their BMI but can be healthy because they have a good muscle mass and low body fat.
You can find out your own BMI by using this calculator.
The concept of weight gain is very simple. To understand this, you need to understand about energy balance.
Your body requires energy for it’s daily functioning such as keeping your organs functioning, breathing, etc. This is known as BMR (Basal Metabolic Rate).
In addition, the other activities you perform such as walking, eating, exercise, etc. also requires energy.
The total energy that you require is your TDEE (Total Daily Energy Expenditure).
TDEE = BMR + Energy for Daily Activities
When you consume calories that are equal to your TDEE, you are in a state of energy balance. So you will neither lose or gain weight.
When you consume lesser calories than your TDEE, you are in a state of negative energy balance. So you will start to lose weight. This is also known as a calorie deficit.
When you consume more calories than your TDEE, you are in a state of positive energy balance. So you will start to gain weight. This is also known as a calorie surplus.
So, if you want to gain weight, you need to get your body into a calorie surplus where you consume more calories than what your body requires.
Here are the simple steps on how to calculate your calorie surplus:
Like I said, the concept of gaining weight is quite simple. All you need to do is put your body in a calorie surplus where you consume more calories than what your body requires and you will gain weight.
However, if you just consume loads of calories you will gain a lot of body fat.
There is another healthier way to gain weight and that is by building more muscle. This is a harder way to gain weight than just gaining fat but it is worth the effort.
To gain muscle, you need to use strength training exercises along with good nutrition to slowly build muscle. You will also gain a little bit of fat but as your body composition improves, you will look a lot better.
If you just gain body fat, you will end up looking skinny fat.
So choose the way you want to gain weight whether it is just to become fat or to change your body composition.
You don’t just need to eat clean all the time whether you want to gain or lose weight.
As we have seen the science behind gaining weight, a calorie surplus is the deciding factor on whether you will gain weight or not.
So, it does not matter what you eat as long as you are eating above your calorie maintenance levels.
Having said that, it is much better to get a majority of your calories from nutrient-dense foods such as fruits, vegetables, lean meats, and healthy fats.
But you can also have 10-20% of the foods that you enjoy but that are not nutrient-dense and could be considered as junk food.
One of the easiest ways to gain weight is to drink your calories.
This is because drinking calories is easy and does not make you feel full as compared to actually eating food.
Now, it’s important that you don’t drink sugary drinks like soda but instead opt for milk or fruit juice.
You could also try to add a couple of self-made meal replacement shakes or try a weight gainer that is high in proteins, carbohydrates, and calories.
However, try to get as many calories as possible from real food and keep your liquid calories around 10-20% of your total calorie intake.
Another simple way to increase your calorie intake without increasing the volume of food that you eat is to eat calorie-dense foods.
For example, you could use whole milk instead of skimmed milk. You can add milk to your oatmeal instead of using plain water.
You can eat a handful of nuts that are calorie-dense and provide a lot of calories.
You can consume fruit juices instead of drinking water.
All such calories will add up and your weight gain will start to work as you start getting around 300-500 calories more than your calorie maintenance.
Drinking water is the easiest way to get your stomach full. And then you will not be able to consume lots of food as required for you to gain weight.
So, instead of drinking water before or during your meals, don’t do that.
Instead, you should drink water throughout the day in between your meals. This will allow you to consume food without feeling satiated.
As part of your weight gain journey, you will have to eat more food than what you are currently eating.
A major factor that will help you eat more food is eating the foods that you enjoy.
So, if you eat food that you are able to prepare there is a high chance that you will not skip on eating the required calories for the day.
So, learning to cook is one of the best skills that you can gain for your weight gain.
It will also help you prepare your meals in advance especially if you have a very busy life and it is difficult for you to get your meals throughout the day.
It is relatively easy and cheap to get your calories from carbohydrates as they are available in a lot of varieties that would enjoy.
So, while you goals may be to gain muscle and you need to consume a lot of protein, 1 gram protein per pound of body weight is more than sufficient.
You should get the remaining amount of calories from consuming carbohydrates that will be easier to consume than protein or fats as those macros tend to make you full and satiated.
It is also important that you try to gain as much muscle as possible when in a calorie surplus.
This is because when you are in a calorie surplus you will start gaining weight in the form of body fat.
But when you use a good strength training program, a part of the weight gain will come in the form of muscle.
This will help you avoid getting into a situation where you end up being fat or skinny fat.
So lift weights with intensity at the gym. And try to get a progressive overload where you attempt to increase the weight or workload with every workout session.
Also, do not attempt to do a lot of cardio as that will burn calories. And it may hinder your weight gain goals.
Another simple tip to gain weight is to wake up a bit early.
This will make it possible to add another meal as part of your daily food intake.
And this might be just the thing that is required to increase your calories sufficient enough for you to gain weight.
If you are having a hard time eating more food, you could try to take a meal replacement shake immediately when you wake up.
Such shakes will usually give you around 250 to 500 calories without having to eat a big meal.
Not being able to gain weight is a major problem that is faced by a lot of people.
I hope this post has helped give you all the tips you need to gain weight as you desire.
If you have any questions on weight gain and would like some help, please leave a comment below and I will try to help you as best as I can.
If you found this post useful, please share and subscribe below: