7 Ways to Increase Your Weight Naturally
A lot of people follow stringent workout schedules and diet plans to lose weight. Obesity is one of the biggest problems nowadays. A lot of people fight with those extra pounds and bulge. On the other hand, being underweight is a major problem as well. Some women consume enough calories but still don’t gain weight. Various factors including the genetic factors are responsible for less weight. Naturally, thin women might be constantly struggling with the process of trying different ways that could help them gain weight. A well shaped body is every woman’s desire. Be it for health or body image reasons, gaining weight is now easy if you use the following tips.
1. Calculate how many calories you consume in a day
It is important to determine your daily calorie intake. Firstly, determine how many calories your body needs everyday to maintain your weight. You can easily do this by calculating your RMR (Resting Metabolic Rate.) Use an online calculator to complete this task. Once you are done, you can calculate your daily consumption. So, multiply the RMR by 1.15 and this will give you the amount of calories that you should consume on a daily basis. You must consume these calories in order to maintain your existing weight.
2. Determine the amount of calories you should consume each day to gain weight
Add about 500 calories to your everyday diet. Consume even more calories if you work out or play a sport for more than 30 minutes a day. You should determine the number of calories burnt by your body during your activity. Calculate these lost calories, and add the same number of calories to your daily diet.
3. Change your diet according to the number of calories you are supposed to consume
Make sure that you have three solid meals daily. Along with these meals, you must have two to three healthy and large snacks daily. Don’t forget to drink milk, juice and shakes with your meals. You can have a glass of milk whenever you feel a little hungry. This will add extra calories to your diet. You must include nutritious and high calorie food items in your diet. Pick whole grain breads and have them with peanut butter, jelly, low fat cream cheese, hummus etc. Consume a lot of hearty and starchy vegetables. Use healthy cooking oils like olive oil, canola oil, palm oil and butter in your meals. Be generous while using these oils.
4. Don’t eat unhealthy food
Don’t consume food items having Trans fats just because they are high in calories. Trans fats are found in processed foods and such food items should be avoided. These food items can bring along heart diseases and other problems. So, don’t go for processed and packaged foods like cookies, cakes, meats, margarine, shortening and snack foods.