How To Gain Weight The Healthy Way: Everything You Need To Know

Gaining weight” might not be the refrain we hear most often. But for some, adding a few healthy pounds is as important as losing it for others. Here’s the guide complete for those who want to build muscle, recover or just bulk up a bit.

The great balance of calories

Just like losing weight, it’s all about calorie balance. If you expend more calories than you consume, you lose weight. And the reverse is true: eating more than you burn will make you gain weight. For example, if you usually eat 2000 calories a day, try eating 2300 or 2500 for gradual weight gain.

Behind the scenes of the body: Anabolism vs Catabolism

Our body is constantly moving between two states: anabolism, where it builds structures, and catabolism, where it breaks them down. Imagine yourself doing strength training: after lifting weights, your muscles are damaged. Your body, in its anabolic state, will then repair them, making them stronger. Conversely, if you fast, the body goes into catabolism mode and begins to use its own resources for energy.

Our hormones, these discreet regulators

Some hormones play a major role in weight gain. Insulin, for example, is produced when we eat, especially carbohydrate-rich foods. It helps store sugar for energy. Another hormone, leptin, tells our brain how much fat we have stored. It can influence our appetite and our feeling of satiety.

Let’s eat! What to eat to gain weight?

Add calories: Adding calorie-dense snacks or drinks, like a smoothie with banana, peanut butter and oats, is a delicious way to boost your calorie intake.

Protein galore: Whether you’re a carnivore, vegetarian or vegan, protein is essential. Think chicken, tofu, lentils or quinoa. A daily dose of 1.2 to 2.0 g of protein per pound of body weight is a good rule of thumb for those who want to build muscle.

Good fats: Don’t shy away from fats! Avocados, nuts and olive oils are great sources. A handful of nuts, for example, can add 200 calories to your meal.

We’re moving! Exercise to gain weight

Lifting weights: Resistance training, with exercises like squats or presses, is great for building muscle. Also think about rest: after working hard in the gym, give your muscles a break of 48 to 72 hours.

In conclusion…

Gaining weight is an art, as is losing it. With a balanced diet, good exercise and a little patience, you’ll be on your way. And remember: every body is unique, so don’t hesitate to consult a professional for personalized advice. Have a good trip to your goal!