- Posted August 14, 2013 by
Tips to Get Fat in a Month
Getting fat is easy for most people; however, some people have a hard time gaining weight, especially if they have high metabolism or a chronic disease that makes weight gain difficult. Being too thin can be dangerous and could result in the risk of developing bone fractures, nutritional deficiencies, certain cancers, osteoporosis, erectile dysfunction and heart disease. Gaining weight fast is a balance between diet and exercise.
The simple trick to gaining weight involves taking more calories into the body than can be burned off. First, you need to figure out how many calories you need to eat per day to reach your ideal weight. Eating junk food is an easy way to gain weight, but junk food contains saturated and trans fats and is unhealthy for the body, increasing the risk for heart attack, high blood pressure and high cholesterol. A better way to gain weight is to eat healthy fats. Foods that contain healthy fats include avocados, seeds, nuts, salmon, trout, flaxseed, herring, mackerel, anchovies, sardines, fish oil supplements and olive oil. Protein is also essential to gain weight and increase muscle mass. Healthy choices in protein are chicken, turkey, beans, fish, legumes, seeds, peanut butter and nuts. Carbohydrates are also an essential ingredient in healthy weight gain because they provide energy. Healthy carbohydrates include whole grain bread, whole wheat pastas, potatoes, fruits and corn.
Additional calories can be added to meals by drinking fruit juices, milkshakes or milk. Nutritional weight gain drinks include Ensure, which comes in a variety of flavors, and protein shakes.
Eating many meals a day instead of just three is another strategy. The idea is to eat about five to six meals throughout the day. The meals should all be nutritious and contain carbohydrates, fats and protein.
Exercise plays an integral part in weight gain. Avoid doing heavy cardiovascular exercise, and focus instead on weightlifting. Weightlifting burns calories, but it increases muscle mass---and muscle weighs more than fat. Resistance training two to three times a week on a bicycle, stair stepper or elliptical machine can also help you build muscle and increase weight.