Whether you want to gain 5lbs or 20lbs, this section is for you. Keep the following information in mind when you start working towards a healthier weight.
In today’s world, underweight people are glorified. Instead of falling for this trap, you decided to be healthier. Pat yourself on the back for that.
Aim for fat AND muscle
You want to be bigger, but not fatter, so aim to increase your muscle mass. I told you here about the ‘women bulking up’ myth, so you know there’s nothing to worry about there. Lift those weights to get excellent definition that matches your new voluptuous size.
Extra 500 calories a day to gain a pound
You need to eat 500 calories over your maintenance level, where you won’t gain or lose weight. Your maintenance level is: your body weight x 10.
For example, if I weighed 90lbs and wanted to gain weight.
90 x 10 = 900
To gain a pound every week, I would eat 1400 calories a day. You may need even more if you are an active person.
NEVER eat less than 1200 calories a day. Women need at least 1200 calories a day to survive. That is the minimum amount the body needs to function, or it’ll start to shut down and go into starvation mode. This is why people with eating disorders lose their hair, menstrual cycles and healthy appearance.
No junk food
If you want to gain weight, eating junk food isn’t the way to go. They contain excessive amounts of calories, especially fat, so the junk food route will lead to you being overweight or obese. If you struggle to eat a lot, drink some of your calories. Protein shakes, milkshakes, and other healthy drinks are the way to go, not alcohol. If you dislike eating large food portions, split them up into smaller groups. Eating fewer, smaller meals each day may increase your metabolism.
Target specific areas of the body
You cannot burn fat from particular areas. Whilst gaining weight, the body adds fat to your entire body. Yes, your favourite spots on your body may change forever, but a flat stomach, to die for definition and a whole new wardrobe are worth it.
People who are maintaining need to continue with the same amount of exercise or do even more. This is why it’s so important to be realistic when gaining weight. Whatever you do must be for life. Will you exercise for 2hrs everyday forever? Will you stuff your face forever? Ask yourself before making important decisions. If the answer is no, don’t do it, and find an alternative.
On weight loss websites, maintainers are few and far between. Yes, some have regained the weight, but others are so busy enjoying their new dress size that they forget the rest of us. Never forget. Use your experience and knowledge to help others. You never know, one day you may need their help in return.
Those tips are just the start! You might feel ignored because there’s so much more support for weight loss, but there IS help for you out there. You can do this!