One of the most important keys to reaching any goal is staying consistent. When it comes to your personal health and fitness goals, many people may fall into the habit of procrastination and inconsistency and in turn lose the motivation to stay on track. Having discipline and a set routine can help you combat these common hurdles and stay consistent in order to reach your goal. Weight gain may be a health / fitness goal for some individuals who want to attain and maintain a more fit, curvaceous figure. If you want to gain weight but find it difficult to stay on track, these tips are for you. Here is how to stay consistent when trying to gain weight:
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.
1) COME UP WITH A WORKOUT ROUTINE
One way to stay consistent in your effort to gain weight is to come up with a regular workout routine. Exercise is key to maintaining good health and plays a big role when trying to gain weight. The right exercises can help you put on a few extra pounds in the form of muscle mass. Some of those muscle-building exercises include squats, dumbbell curls, leg lifts, lunges, and more. To develop a routine, simply plan and write it out. Select a couple of days out of the week you prefer to exercise on.
Write out your choice of exercises that you want to do along with the number of repetitions. You can get inspiration from different workout routines online or speak with a health professional to help you develop a workout routine that can be done at home or at the gym. Writing down your workout routine can aid in how to gain weight and stay consistent.
2) CREATE A DAILY MEAL PLAN
In addition to having a regular exercise regimen set up to help you stay consistent in your effort to gain weight, you should also come up with a daily meal plan. Consuming a healthful breakfast, lunch, and dinner each day will help to ensure that you are consuming an adequate number of calories. A calorie surplus is needed in order to gain weight. Eating and retaining more calories than you burn off is known as a calorie / caloric surplus. The opposite is referred to as a calorie deficit and is what encourages weight loss. Consistently consuming a surplus of calories will promote steady weight gain. Creating a daily meal plan can help you do just that.
To develop a daily meal plan, you should first have a daily calorie goal in mind that you want to reach. How many calories do you need to be consuming to reach and remain at a surplus? You can find this number out through various calorie calculators online or by speaking with a health professional. Furthermore, when seeking how to stay consistent when trying to gain weight, having a daily meal plan set can also be done by meal prepping. Plan out your meals by type – breakfast, lunch, dinner, and snacks. Or, you can plan your meals out by calorie count (e.g. 500 calories at breakfast + 300 calorie snack + 400 calorie lunch + 600 calorie dinner + 200 calorie snack). These are all ways you can stay on track in your effort to gain weight.
3) DOWNLOAD A PERSONALIZED HEALTH AND FITNESS APP
Along with writing out your goals and plans on how to reach them in regards to gaining weight, you should also consider downloading a health and fitness app onto your phone that can help you track your progress. There are calorie trackers available that allow you to record how many calories you have consumed per day. To add, there are also other fitness apps that can provide you with tailored exercises and help you create an effective workout routine. All in all, there are many different types of fitness apps to choose from that can benefit you in your effort to gain weight and encourage consistency.
4) TAKE PICTURES OF YOUR PROGRESS
Another tip to help you stay consistent in your effort to gain weight is to take pictures of your progress. Sometimes, it may seem like you aren’t making progress with your goals until you see a before and after photo to compare where you originally started out versus present time. Try to come up with quarterly goals and take pictures each quarter if it helps. Documenting your weight gain journey may help you stay on track and / or make the necessary adjustments to your diet and exercise habits if needed.
5) JOIN A SUPPORT GROUP OR FORUM
Throughout any journey or path to reach a certain goal, support and encouragement from others is always helpful. If you are finding it difficult to gain weight, try to look for a weight gain support group or forum to join / subscribe to. There, you can find other individuals who are in the same or similar situation as you who may be able to provide you with some advice and tips on gaining weight that you may not have heard before. Furthermore, you can receive words of encouragement from these support groups whenever you feel like you are slacking to help put you back on track again.
6) SPEAK WITH A HEALTH PROFESSIONAL
Finally, when seeking how to gain weight and stay consistent, consider speaking with a health professional such as a dietitian or nutritionist. A trusted health professional can help you develop a nutritious meal plan that provides a generous number of calories to encourage weight gain. To add, a health professional may help you come up with a great exercise routine that promotes muscle growth to increase your overall body mass. Furthermore, a health professional may have follow-ups with you to see how much progress you are making which can in turn help you stay consistent.