Weight Gain in a Week
Studies related to weight gain methods conducted by the University of Illinois indicate that adding 250 to 500 calories daily through healthy foods, while avoiding disorganized eating, contributes to a weight increase of 0.23 to 0.45 kg within a week.
Increasing Caloric Intake
Methods to gain weight fundamentally rely on consuming more calories than are burned. The excess is stored as fat in the body. Daily caloric expenditure is calculated in terms of energy, allowing for the estimation of how many calories should be consumed daily to encourage weight gain.
Multiple Meals
Consuming meals more frequently greatly aids in weight gain. It is advisable for meals to include high quantities of nutrients, such as carbohydrates found in bread and pasta, fats available from dairy products, and proteins found in meats and eggs. Additionally, one should strive to eat as much food as the body can tolerate in each meal.
Sleep
Sleep directly contributes to weight gain and obesity by slowing the body’s systems, helping keep food in the digestive system for an extended period. This, in turn, facilitates the absorption of more calories, fats, and nutrients. For the best results, it is recommended to go to bed after eating for a duration of four hours.
Heavy Weight Lifting
Joining a gym and starting to perform heavy weight lifting exercises while trying to gain weight quickly helps redirect excess calories to muscles rather than fat cells. Before doing so, it is crucial to consult a personal trainer for appropriate guidance and seek medical advice to avoid injury from these exercises, especially in cases of specific health conditions like skeletal injuries. When suitable conditions for practicing these exercises exist, they can be performed two to four times a week to achieve the desired outcome.
