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Home / Wellness

How you can put on weight naturally

By Esther Muchene | 3 months ago | 3 min read

 To gain weight you need to put in the work (Photo: Courtesy)

When we talk about health crises, one the first things that comes to mind is obesity. More people are struggling with staying fit and that has led to the boom of obesity related illnesses.

However, a silent issue that many people are still facing is being underweight.

You will find that being severely thin is being glorified yet it brings its own set of health problems that can even be fatal.

It’s often hard for people struggling with being underweight to reach their weight goals.

Although there are some quick ways you can gain weight, the best and safest way is to do it naturally. When done this way, there are less health risks involved and with enough patience, you will see the results.

Here are some tips on how to add extra kilos the healthy way:

  • Eat bigger portions

The most direct, but natural way of adding weight is by eating more. You might be used to eating from a tiny bowl during meal times and that could be one of the reasons why you’re not the weight you desire to be.

A starting point is to double your portion while also adding some extras to your meals like having a glass of milk with meals or adding some cheese to your eggs so that you can get the extra calorie boost.

 As you eat larger portions remember to keep it healthy (Photo: Courtesy)
  • Eat healthy snacks

Always make sure you don’t skip meals whether you’re more comfortable having three big meals a day or breaking them down to smaller, more frequent meals throughout the day.

In addition to that, you should try out different calorie dense snacks like peanuts and dried fruits that will help you gain weight without burdening you with all the unhealthy calories that are found in unhealthy snacks.

  • Add more protein

Protein is the main nutrient you will need to keep you on track. The good thing is that you can eat protein rich foods like meats and fish and experiment with interesting protein smoothies that are healthy and tasty.

But remember, you shouldn’t go overboard because consuming too much of it will bring serious health problems so it is better to eat balanced meals.

 Learn the art of relaxing and reducing stress (Photo: Courtesy)
  • Exercise the right way

Working out is an essential part of living healthy together with eating right. with access to a variety of workouts, you can customize your plan exactly how you want to.

What you need to pay attention to is how much you are exercising and what specific workouts you are choosing. If you are burning more calories than you are bringing in, you will constantly have a hard time gaining weight.

Do the right amount of cardio and balance that with more strength training exercises.

  • Rule out stress

Emotional stress has a huge impact on how we feel physically. Many people actually struggle with severe weight loss after stressful events and it can be hard to recover properly if you don’t get therapy.

As you are in the process of getting to a healthy weight by eating the right foods and exercising properly, you should also check for and deal with any underlying mental health struggles that could be affecting your weight.

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