While there are many individuals who have difficulty losing weight, there are others who struggle with maintaining their desired weight and / or gaining weight. One may want to gain weight or have difficulty doing so for various reasons. A fundamental part to gaining weight is what your diet consists of. Although you may want to gain a few extra pounds, it is still important that you are consuming a primarily nutrient-dense diet. In addition, a calorie surplus in your diet is necessary to gain weight. A calorie surplus is defined as eating and retaining more calories than you burn off. Consuming a consistent surplus of calories promotes steady weight gain. Listed below are a few tips on how to eat extra calories for weight gain that may benefit you if you find it difficult to do so:
FIND OUT HOW MANY CALORIES YOU SHOULD BE CONSUMING
Another essential tip for how to eat extra calories for weight gain is to first find out how many calories you should be consuming at the minimum in order to promote weight gain according to your current weight, height, age, etc. To figure out a good recommended calorie intake for you to gain weight, you can try using different calorie intake calculators online or more preferably, speaking with a health professional.
Generally, to gain weight, you should be at a calorie surplus. This means that you should be consuming more calories than you burn off. For example, if you have consumed 2,500 calories for the day and burn off 500, you have retained 2,000 calories. A calorie deficit is where you are burning off more calories than you consume and encourages weight loss.
MAKE SURE YOU ARE CONSUMING AT LEAST THREE MEALS PER DAY
When seeking how to eat extra calories for weight gain, it is key that you are eating at least three plentiful meals per day – preferably a sizable breakfast, lunch, and dinner, along with a couple of snacks throughout the day.
Consuming at least three calorie-dense and nutrient-dense meals per day can help to put you at a caloric surplus and encourage steady weight gain. If you don’t always have the appetite to eat three large meals per day, consider breaking it up into five smaller sized ones to consume throughout.
ADD THE EXTRA TOPPINGS AND CONDIMENTS WHEN YOU CAN
To add extra calories to your meals, a good tip is to make use of added toppings and condiments with your meals. Ketchup, salad dressings, mustard, etc., can all add hundreds of calories to your meals and help you reach a calorie surplus needed to gain weight. With this simple addition, you can easily total up a decent number of calories. Just make sure you are choosing to introduce primarily healthy toppings to your meals. Fruits, nuts, and seeds, are good options.
DOUBLE UP YOUR PROPORTIONS
To consume extra calories and gain weight, it helps to double up your proportions with your meals. Instead of having one plate of food for dinner, have two or add a dessert afterwards. Instead of having one sandwich at lunch, try having two to receive extra calories. Increasing your calorie intake by doubling up your proportions will allow you to more easily maintain a caloric surplus and accelerate your progress.
TRY A WEIGHT GAIN SUPPLEMENT
One of the more easy ways to consume extra calories to gain weight are through weight gain supplements. These supplements come in the form of powders, shakes, pills, and more. You can even make your own in the form of a homemade shake or smoothie.
These weight gain supplements provide a plentiful number of calories to help you maintain a caloric surplus and help you reach your weight gain goals. To add, many of these weight gain supplements serve as a decent source of protein that can aid in muscle growth as you exercise to further increase your body mass.