Healthy weight gain -
It may also be a measurable goal for someone who is aiming to build muscle. In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person.
As a guide, consuming — calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1, calories more per day.
Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2—3 weeks. This can help a person understand how to adjust their diet to gain weight at a sufficient pace.
There are several apps available online that can assist with calorie tracking. People who are trying to gain weight should also be mindful of the types of food they are consuming.
Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet.
Weight training at least three times a week is essential to healthy weight gain. This will aid in gaining and maintaining lean muscle mass. To continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets.
Compound movements are one way in which a person can build muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses. People who work out regularly must pay attention to their calorie intake to ensure that they are providing their body with sufficient fuel.
A diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0. This is essential to healthy weight gain. Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
These foods provide an essential energy source to maintain a regular exercise regime, and to support muscle growth. People should use whole-food sources of carbohydrates, such as brown rice and beans, rather than refined and processed sources.
Distinguishing between healthful and unhealthful fats is vital. Healthful fats are generally monounsaturated or polyunsaturated fats, which occur in foods such as nuts, avocado, vegetable oils, and fish.
Unhealthful fats include saturated fats and trans fats. A healthful diet should limit saturated fats and avoid added trans fats. These types of fats are found in fried and baked foods as well as in fatty meats such as beef, pork, and lamb.
People with a small appetite may find a high-calorie shake or smoothie more appealing than a large meal. These provide nutrient-dense calories without making a person feel overly full. Health and fitness professionals provide motivation and useful advice for developing diet and exercise plans to support healthy weight gain.
Similarly, a registered dietitian will be able to provide meal plans to increase calorie intake. Also, they can help to ensure that a person is gaining weight safely. Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain.
Running, swimming, and cycling are all good ways to get cardiovascular exercise. People keen to gain weight can try restricting cardiovascular exercise to around 20 minutes, three times a week, rather than avoiding it entirely.
Many vegetables are filling but have a low calorie content. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals and not eating enough of them may cause malnutrition.
Safe weight gain can require patience and determination. It is not always possible to see results immediately. Everyone is different, and it may take longer for some people than for others. Using body mass index BMI is a common way to determine whether or not an individual is within a healthy weight range.
People can calculate their BMI using their height and weight. A person with a BMI of According to guidelines, a person with a BMI of less than However, in some cases, it is possible for an individual to have a low BMI but remain healthy. There are also some factors that the BMI does not take into account, such as muscle mass.
This can lead to a healthy person having a weight that is outside of the ideal range. For instance, they may have a very high BMI due to being muscular, rather than because they have a high proportion of body fat. You can determine your BMI using one of our BMI calculators or charts.
There are many health risks relating to low body weight. If you have a low BMI, you may be more likely to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection.
Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems.
The energy your body gets from the foods and drinks you consume is measured in calories. Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight.
Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level. To lose weight, exercise more or eat fewer calories than is recommended.
To gain weight, increase the number of calories you eat while maintaining a moderate activity level. Read more about making smart food choices and find recommendations of how much to eat, organized by activity level.
Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins.
Exercise and physical activity are good for just about everyone including older adults. Aim for at least minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week. Doing something is better than doing nothing at all.
For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.
Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing.
Even everyday chores such as vacuuming can provide physical activity. Then increase the length of time you exercise or add another fun activity.
Talk with your doctor before starting a new or more vigorous exercise program. National Heart, Lung, and Blood Institute nhlbiinfo nhlbi. gov www. National Institute of Diabetes and Digestive and Kidney Diseases NIDDK TTY healthinfo niddk.
Centers for Disease Control and Prevention CDC TTY cdcinfo cdc. Office of Disease Prevention and Health Promotion Move Your Way odphpinfo hhs. Office of Disease Prevention and Health Promotion ODPHP odphpinfo hhs. USDA MyPlate www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.
This content is provided by the NIH National Institute on Aging NIA.
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