Have Trouble Putting on Size? Practice These Tips to Get Bigger
Only people who have tried to gain weight and failed will understand the difficulty of this tremendous challenge.
The goal is to get bigger but for a lot of use what we really want to know is how to eat more.
People will tell you that you are so lucky that you can eat whatever you want and not put on weight.
It’s as if you are lucky because you will always be where they want to be, and yet your goals and wants aren’t as important.
Being big enough to get to your desired goal can be difficult and as such, I want to be able to help you decide what to eat to gain weight.
The other important piece is how to actually that gain weight since it can be difficult to eat more food when your stomach feels like it’s going to explode. Lets get this figured out together.
I’ve compiled the 5 best methods for eating smart and putting on size with the right nutrition:
1 – Be Aware of Food(download an ap)
The most important rule about putting on size for anyone who wants to gain weight is this: you must consume enough food!
This is often a problem for youth athletes and “hard-gainers” (men and women who naturally don’t put on much weight). The key to overcoming this is to be aware of what you are consuming.
To do this, I recommend using an app like MyFitnessPal or MyPlate so you can record what you’re eating and learn to pay attention to your food intake. These apps let you submit everything you eat and get the caloric breakdown and contents of each food. It’s just enough to raise your awareness about how many calories you’re eating in a day.
The more you realize that you are probably not eating enough on a regular basis will allow you to make active change. Awareness is the first step to solving any problem so if you get reliable information about what and how much you are consuming you increase your chances of success.
These apps are very simple and I recommend you test one out for 2 weeks to learn a few things about your own eating habits. At the end of every meal just look at plugging in what you ate. For example, this is what the MyPlate looks like on my phone. There are easy to use entry buttons that I can click on to add my foods after each meal. For my current goal is to move up to 180 lbs from 175 so it gives me caloric goal of 2755.
When you hit the breakfast button, it will take you to a recently tracked foods section which makes things simple for future use. Start entering the foods that you eat and they will be logged for life. This simplifies the process and makes entering your breakfast lunch and dinner seamless.
Here is an example of me plugging in my breakfast. It has a nice handy little Servings sections which will allow you to adjust the amount that you ate. Then it will break down the amount of carbohydrate, fat and protein that you consumed for that specific meal. With my four egg breakfast, I consumed roughly 25 g of protein, 19 g of fat and 1.44 g of carbs. It also lets me know that I consumed 288 calories.
As you can see this will log back into your main screen so that you know how many calories you have left to reach your goal. You can then also see if you are reaching your daily fat, protein and carbohydrate goals.
This process of inputting food seems overly simple but don’t let that fool you. Taking the time to know what you are eating creates a world of difference in what you will decide you should be putting into your body.
2 – Wake Up Early to Eat More and Go to Bed Early
One of the best ways to get in extra calories for your day is by getting up early enough to eat first thing in the morning. The longer you sleep in each morning, the smaller your window of time to consume food in the day. And since most people are busy during the day with work or school, the morning is prime time to fit in more food.
If you’re having trouble getting up with enough time to eat in the morning, go to bed earlier! Not only does it allow more eating time after you wake up, it will help you get in a healthy sleeping habit.
Try getting up and having a large fatty breakfast (nuts, nut butters, fatty meats). If you start your day with a good 500- 1000 calorie breakfast at 6 am, you will be surprised to see how much you really eat by the end of the day. Test this out for a week and plug it into MyPlate to see if it makes a difference in your daily caloric intake.
3 – Eat Calorically Dense Foods (Fats)
To consume extra calories, you have to eat calorically dense foods. Carbohydrates and protein, are four calories per gram and are less calorically dense than fat, which is a whopping nine calories per gram. This means you should leverage the use of fats in order to get more in your system before you get full. Think nut butters, nuts, olive oil, coconut oil, and fatty meats like wild salmon or chicken thighs.
A simple breakfast that I use if I want to get more calories in the morning is
- 1 Large handful of mixed nuts
- 1 Small protein shake with spinach(25 – 50 cals), berries (100 cals), full fat milk(50 – 100 cals), 1-2 tbsp of peanut butter(100-200 cals), 1-2 tbsp coconut oil (100-200 cals) and 1 scoop of protein powder (100 cals)
This will give me roughly 800-900 calories first thing in the morning which I can make in about 3 minutes and pour into a shaker cup. Easy!!
4 – Drink Protein Shakes
Another slick little trick for getting the right amount of calories is to just drink them! Start having a post-workout protein shake filled with carbohydrates and protein. While these ‘weight gainers” are typically used for those having trouble consuming enough, I think it is appropriate to try some other “recipes” that are a little more natural. Coconut oil shakes are tasty and a great way to add calories into the diet.
You can make an unreal chocolate macaroon shake by blending 2-3 scoops of coconut oil, a scoop of walnut oil, a scoop of chocolate protein powder, and almond milk. Blend for 20 seconds on high. If you want a dessert version, just add a very small amount of almond milk and you will get a chocolate almond coconut pudding for an easy 800 calories.
5 – Consume Quickly
Here’s a last-ditch tip for those who get full really quickly or are simply not hungry in general: eat fast! The body’s satiety levels take about 15 minutes to catch up with us, so if you need to hammer back extra calories, do so like you’re on a mission.
Please note that although this will help you consume the calories you need, you might experience a bit of a food coma later if you eat very fast. This also is not the healthiest option so don’t make this a regular habit. Do this if you are short on calories and are working for a specific goal.