How to Get Fat in a Week
If you want to gain weight, you must do several things. First of all, eat large portions at breakfast and lunch. Use a large firm pillow to sleep on. When walking, wear soft cords across your back from left shoulder to right leg. Another thing you should avoid is stress. Stress will slow down your weight gain efforts.
Lean protein sources increase satiety and thermogenesis
Studies have shown that a diet high in protein increases satiety, which means the body is less likely to overeat. It also increases thermogenesis, a process that boosts energy expenditure. This effect helps you to burn more fat by reducing calorie intake.
Research shows that protein intake increases the rate of fat loss, and increases the feeling of fullness after meals. Consuming higher amounts of protein may also increase energy expenditure, increase mood, and aid in adherence to a healthy eating plan. And it may also lower cholesterol and other cardio-metabolic indices.
Exercise 3-4 days a week
Exercise three to four days a week is ideal for muscle building. It gives the body enough time to adequately train and recover each muscle group. It also stimulates the body to adapt to new training conditions. The principle behind this is Stimulus, Recovery, and Adaptation. You can learn more about these concepts in the book How To Build Muscle Naturally.
You should start out by doing cardio exercise three to four days a week. This can be light jogging or light walking. Your goal is to work out at a moderate to high intensity for about fifteen minutes. Ideally, you should focus on movements involving large muscle groups. This will help you to get the heart pumping more efficiently.
Stress can hinder your efforts to gain weight
There are several ways to reduce stress. It is important to understand that chronic stress can interfere with your weight gain efforts. For one, it can hinder your metabolism and lead to overeating. Stress can also lead to sleep disturbances and mood swings. Even if you have a healthy lifestyle and aren’t suffering from a stressful lifestyle, chronic stress can negatively impact your body’s ability to gain weight.
In addition to reducing stress, you also need to make better food choices. Healthy fats can help your body fight stress. For instance, mashed avocado on whole grain toast is an excellent snack. Another stress-busting tip is to set a routine for sleep. Get into bed at a reasonable time each night, and set your alarm for the same time each morning. Avoid distractions in your bedroom and sleep in a dark, quiet area.
One of the first steps to preventing overeating is recognizing what triggers you to reach for a fatty snack. Then, address those triggers one at a time. It is best to tackle smaller issues first, and be gentle with yourself. This way, you can make gradual changes in your lifestyle.
Another important step is to change your perspective on what you eat. It can be tempting to eat more than you need, but it’s important to remember that your food choices should match your fitness goals. Avoid overeating by replacing high-calorie junk food with healthy, whole foods. Switching to organic and grass-fed animal products is also a good idea.
Increasing calorie intake if you are active
The Academy of Nutrition and Dietetics recommends a calorie deficit of 250-500 calories a day for active adults. A simple way to boost your daily calorie intake is to increase it by about 100 calories, the equivalent of one medium banana or a teaspoon of peanut butter.