You want to lose weight, but your passion for food makes it so hard to happen, you keep on thinking that you are going through a struggle, a battle that you fail to win, you want to look fit and be in shape meanwhile you don’t want to give up the pleasure that food gives you.
It’s the other way around for skinny people who gains weight really hard, they are commonly called “hard gainers”, trying to gain weight for them is incredibly difficult .
What we are trying to say is being so skinny is also as bad as looking fat; the struggle is a bit similar.
Now, if you’re so skinny and you want to get rid of the ridiculous comments you get like “how could you be so skinny”, “Seriously you need to gain some weight”, or those who try to sound funny and give you the most shocking comment of all “ Do you suffer from anorexia”.
All of this can finally come to an end by following the 6 tips below.
1. Write down everything that gets into your mouth
You might think you’re eating a lot or the enough amounts to make you gain weight, but in fact you turn out to be eating a lot less than you should, if you’re trying to gain some weight you should know that you do need every calorie.
Calculate the amount of calories of everything you eat whether it’s a meal, a snack or even a bar of chocolate.
Check your protein intake to see if it’s adequate,if you noticed that you’re not gaining as much muscle as you’ve been aiming to, andif you found out that it’s not, bump it up by increasing protein portion size.
Keep on doing this for a month; you will have a good picture of your caloric intake by then.
2. Add calorie bonuses to your meals
The most important reason why hard gainers gain weight really slow, is that they don’t put the extra needed calorie intake into their nutrition plan.
There are some certain kinds of food that can help you add calories to your meals without filling up much space in your stomach. These foods include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Some other viable options consist of drinking milk throughout the day, making peanut butter and (insert your choice of condiment) sandwiches, homemade 1,000-calorie protein shakes, and homemade energy bars or “cookies.”
3. Eat faster
When you eat slowly you give the chance to your brain to catch up on your stomach’s actual satiety levels, which is usually about a 20-minute delay.
So eat as fast as you can to avoid feeling full too soon.
4. Carbs are essential
Your body will gain better results from additional carb sources such as rice, oats, sweet potatoes, and bread. This is especially true with heavy weightlifting, since carbs are needed to replenish glycogen stores that a particularly grueling lifting session devours.
5. Drink more calories
Chewing takes work and time. Drink your calories whenever you can, whether that ends up being milk, coconut water, or a simple shake. Big, nutritional shakes you make at home are the real moneymaker here. You can add extra calories from coconut milk, nut butters, high-quality protein powders, and fistfuls of greens to make that shake give you both weight and nutritional gains.
6. Fill in the blanks with some fats
Fats are really important to your diet because they cushion your vital organs, help you digest certain types of vitamins, maintain optimum brain function, and more. Plus, fats are the easiest way to add extra calories. Fat sources are calorically dense, go down quickly, provide a lot of energy, and of course, they’re damn tasty. Fats should come from quality sources, like raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheese.