Lifestyle Adjustments to promote Weight Gain

There is plenty advice out there on how to lose weight. But gaining weight is a different story. We take a look at what lifestyle adjustments you can make to give you the best chance of weight gain success.

Eating Habits
As difficult as it may sound, you need to be prepared to eat when you are not hungry. Waiting until you are hungry does not give you enough food to reach your weight gain potential. You need to set aside the time to eat whether you feel like it or not. Don’t wait until your body tells you – you tell your body!
It would be useful to use a timer to remind yourself to eat every two hours for example. Try to make any additional eating sessions as appealing as possible. For example, stock the cupboard and refridgerator with snack foods you enjoy.
Before and after each resistance training session, you should eat small serves of protein foods to help promote muscle growth.

Side Effects
Increase in food intake may cause some minor side effects. For example, you may experience some bloating or gas. Additionally, you need to be prepared to gain some fat as well. It isn’t possible to increase your muscle mass without also increasing your body fat.

Slow Down
If you are constantly running around each day and not getting enough rest, you will find it difficult to gain weight. It is important that you occassionally take a break, relax, read a book, have a bath and get yourself a good night sleep. If you have young children this unfortunately might not be quite so easy!

Track Your Progress
Tracking your progress not only helps to boost your motivation but it gives you and indication of what is working and what is not. Some tips for tracking your progress would be:
– Keep a diary monitoring your kilojoule intake and training schedule.
– Draw up some Meal Plans. Weight gain requires that you increase your food intake daily.
– Set realistic goals. For example, an increase of a few kilos may take months to achieve. Putting on healthy and lean body weight does take time so try not to be disappointed with small gains.
– See your doctor, nutritionist or dietician regularly to assess your progress.