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How Long Does It Take To Gain Weight
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. • Chapters • 0:00 Introduction • 1:16 Weight Gaining Strategies • • • It is possible to put on weight in just one day, but it’s more likely to be something else other than fat or muscle. • This is what could be causing fast weight gain: • Water retention • The contents of your stomach and bladder • An undiagnosed autoimmune condition, such as hypothyroidism or a dysregulation of hormones • Prescription medication, such as steroids or antidepressants • Regular bodily processes, such as being on your period, falling pregnant or heightened cortisol production because of stress • Tiredness • • The rate at which you gain weight depends on a few factors, such as your body size, sex, activity level, calorie intake, and health status. • Gaining weight rapidly can result in excess fat gain, whereas a slow, controlled approach combined with resistance training can prioritize muscle gains. • • Start off by increasing your calories by 500 per day. • Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight. • Though everyone’s different, this approach tends to help people gain about 15 pounds (6.8 kg) in 6 months, on average. • Weight Gaining strategies • Some people find it challenging to gain weight. • While the key is staying in a calorie surplus, there are also some other methods you can use to help promote weight gain. • Here are the top strategies to help you get the scale moving in the right direction. • • Weight training • When lean muscle gain is your goal, including resistance training in your routine can help shuttle the additional calories and nutrients toward muscle gains instead of fat gains. • Most people find it’s sufficient to follow a well-balanced training program that targets all of the major muscle groups at least once per week. • If you already follow an advanced weight training program, you may want to do resistance training more frequently. • • Boost protein intake • Including plenty of protein in your diet while gaining weight is essential, especially if your goal is primarily to put on muscle. • Research has shown that resistance training plus a high protein diet in which you consume 0.7–1.0 grams of protein per pound (1.6–2.2 grams per kg) of body weight helps promote muscle gains. • This will help ensure a balance of fat and muscle gains when you’re striving to put on weight. • • Focus on energy-dense foods • Energy-dense foods are defined as foods that pack in a lot of calories in proportion to their volume. • • When you’re attempting to put on weight, these types of foods can be your friend, as they allow you to increase your calories without getting full too quickly. • Some examples of energy-dense foods include: • nuts and nut butters • avocados • olive oil and other plant oils • full fat dairy, including yogurt and cheese • dried fruits • dark chocolate • whole eggs • seeds, such as pumpkin and flax • • Drink smoothies and shakes • Once you’ve been gaining weight for a while, you may find it difficult to increase your calories without feeling too full. • A good way to counteract this is by including liquid calories. • Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull. • Some examples of calorie-dense drinks include: • fruit smoothies made with yogurt or protein powder • shakes based on milk or ice cream • 100% fruit juices • weight gain powders and drinks • whole milk • chocolate milk • • It’s still best to avoid beverages with excessive added sugars, such as regular soda, iced tea, lemonade, energy drinks, and certain coffee or tea drinks. • If you’re not sure, just check the nutrition label. • Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease. • Consider taking a few precautions if you’re trying to gain weight. • Ensure you eat enough fiber, stay active, and don’t overload on protein. • Taking a more gradual approach will also help you gain more muscle and maintain your weight gain.
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