For certain individuals, gaining weight can be a real struggle. Although media focus is largely placed upon obesity, being under weight can also cause health problems for many people.
We want to put the focus on how to gain weight healthily, safely and naturally and allow people to be happy with their bodies and reach a healthy weight.
Genetics play a role in physical build, and it is important to be aware of your body type to set achievable goals.
There are three body types:
- Ectomorph (Slim and predisposed to not gaining fat)
- Mesomorph (medium, athletic build)
- Endomorph (large and predisposed to gaining fat)
For example, someone who is naturally tall and thin may find it much harder to gain weight than someone who has lost a lot of weight due to illness, or has an endomorph body type.
How to Gain Weight Healthily
Essentially, to gain weight you need to regularly consume more calories than your body uses each day through activity and Resting Metabolic Rate (RMR).
Calories consumed verses calories burned
It is helpful to set a target to work towards.
A good rate of weight gain is about 1kg per month.
For that you’ll need an extra 350kcal per day and this is best achieved as part of a healthy, balanced diet. For example, 350kcal could be obtained from approximately 300g of cottage cheese or 4 slices of brown bread.