I know that many people claim that losing weight is hard but, do you know what is harder? Trying to gain weight. I must start off by confessing that I have always been lean. I am 23.5 years old but for the longest time, I could not weigh past 50 kilograms. Do you know how heart wrenching that is? There were times when I would ensure that I have an avocado a day for an entire month yet at the end of it, the scale barely moved past 48 kilograms. Since then, I told myself that I was not going to be obsessed with my weight gain journey again. Let me also state that I am a short girl; 5’3, so I do not look as skinny as anyone taller than me would look. However, being underweight meant that my BMI was less than the healthy amount, meaning that I was typically unhealthy. I wanted to change that.
If you are a skinny girl that is so done with people pointing at your weight, take it from me: I feel you on a personal level. I have had people close to me insult me about it ever since I was 7 years old and I can never wish the same for anyone. Let me also clarify that the weight I have put on is not that much, but it is enough for other people and I to notice. So when you meet me, do not expect to see an all thickums Raitha (see what I did there? I’m cheeky I swear). Anyway before I keep on rumbling, let me share information and tips on how I have been able to put on some weight:
1. Focus on having a caloric surplus
I never knew counting calories was important until when I decided to do more research on why it is important on matters weight. I came to realize that it was more than just a fancy term that lifestyle influencers use. So, a caloric surplus occurs when you consume more calories than the one used by your body. For instance, if your body burns 2300 calories, aim to consume more than that daily so as to gain weight. This is because if you consume 2300 calories daily, you will maintain your weight and if you consume less, you will lose weight. Do not skip meals and if you do, eat more later on to cover up for the calories you failed to consume earlier. I have gotten to a point where I do not have to count calories. I know how much I need to eat and I am able to just ace it without studying every can’s writings.
2. Eat more foods rich in protein and healthy fats
In order to gain healthy weight, you need to consume healthy foods. Incorporate more proteins such as fish, eggs and beans into your meals. Fruits like avocados and bananas have a high caloric content, hence you are more likely to gain weight if you take these every day.
3. Avoid stress
I am that person who will lose weight when I am stressed. If you are like me, try as much as possible to block any stressors you have, otherwise your efforts will be rendered futile.
4. Eat more often
I tend to eat a small portion of food every meal time. What I do is that I spread my meals in small portions throughout the day. This ensures that at the end of the day, I take in more calories than my body burns without feeling like I overate. If you naturally struggle to eat more, find an appetizer and let it help you eat more.
5. Working out
Instead of being a couch potato, I ensure that I work out every other day. Exercises like squats, donkey kicks, leg raises, sit ups and side lunges help in targeting the gained weight where you want it to go. This will make the gained weight to be more visible in a visually appealing way.