Whether for medical reasons or for fitness, some people seek to gain weight. How to gain weight effectively, while maintaining a balanced diet? We take stock of the tips for gaining weight without losing good habits.

How to lose weight is a more frequently asked question than how to gain weight. However, for some people, gaining a few pounds can be essential. A body mass that is too low can indeed present major health risks. The causes of too low a weight can be physical or mental: certain diseases or their treatments such as cancer and chemotherapy, diseases of the intestine or the liver, but also a too rapid metabolism which does not allow us to assimilate the diseases. food ingested. Finally, this question also concerns people with eating disorders such as anorexia or bulimia.

If you are concerned by any of these situations, it is important to do everything you can to gain weight effectively, sustainably and intelligently.

First, you have to assess the number of kilos to take: is it a story of two or three kilos, or rather ten? Depending on your goal, increase your calorie intake by 300 to 500 kilocalories per day. Work gradually to give your body time to get used to this new diet. Weigh yourself regularly to adjust this intake according to the evolution of your weight. To support you, the best is still to consult a nutritionist: these specialists do not only advise people who want to lose weight!

EAT MORE, AND MORE OFTEN TO GROW WELL
To increase your daily calorie intake, favor foods with a high caloric index (avocado, peanut butter, dried fruits, bananas, cheeses, etc.) and limit those which, on the contrary, suppress hunger without adding a lot of calories (apple, green salad , raw vegetables…).

Several tips allow you to increase calories without greatly increasing the amount of food eaten: garnish your vegetables and starches with sauce, add fresh cream to your purees and homemade soups, and choose whole milk dairy products rather than ‘skimmed or semi-skimmed. Also remember to take snacks between the three main meals, for example dried fruits (nuts, hazelnuts, almonds, grapes …) and smoothies, which can be eaten even without a great appetite.

REMOVE BAD FATS FOR THE BENEFIT OF THE GOOD
High calorie diet does not have to rhyme with unbalanced diet. Because it is not by rushing for burgers, fries and candies that you will gain weight in a sustainable and effective way! Keep a balanced diet that combines protein, carbohydrates and starches.

Indulge yourself by eating everything without restricting yourself, but beware of bad habits, especially in terms of sugars: even if you are looking to gain weight, a diet that is too sweet can lead to the risk of diabetes.

OPEN APPETITE
Nothing could be easier to eat more than to have a bigger appetite. For that, do not hesitate to practice a physical activity before the meal: walk, yoga …

To stimulate your appetite, also consider varying the composition of your menus.

If you smoke, know that stopping smoking helps you regain your appetite. One more reason to end smoking!

TO BUILD UP MUSCLE
To gain muscle rather than fat, play sports: weight training, fitness, yoga … However, avoid endurance sports (cycling, running, swimming …) which may make you lose weight. Also be sure to adjust your calorie intake according to your sporting activity so as not to lose weight.

HYDRATE WELL
Drink up to two liters of water a day to help your body build muscle. However, avoid drinking water just before and during a meal, so as not to fill your stomach with liquid at the expense of food.

ENOUGH REST
To gain weight effectively, reduce sources of stress. You can learn to manage it by practicing for example meditation or relaxation therapy. Get a good night’s sleep of at least eight hours to give your body time to absorb food properly.