How To Get Fat In A Healthy Way

If you are sick of being called a skinny piece of straw and would like to add some extra weight, but in a careful and safe way then read on to discover low to get fat in a healthy way that does not involve any silly techniques or drastic measures that are short term.

While we may all crave certain things in life, and while we often find ourselves wanting them right away, there is no finer substitution for doing things the right way. Learning how to gain weight in a healthy way is critical for long term success.

Far too many people want the instant fix. It has become a culture that is ingrained in all of us to the point where people think that something is pointless or does not work if we can not get that instant fix right away. You need to be able to look long term and realize that actually if you slow down a little you will understand that the longer term option is far better for your body, your health and your well being.

You will feel better inside yourself when you do things the right way, so please keep reading as we explore how to get fat in a healthy way that won’t cause any damage to your body. It is time to stop succumbing to those quick fix urges if you need to gain weight in the best possible way you can. You will thank yourself for it in the long term once the weight goes on and stays on.

Thankfully there aren’t a million different things to think about, and you don’t need to study higher education to be able to do this. If you want to get fat fast then please think again and look at your life and your body. 3-6 months from now you will be so much more happier for it.

There are a few ways to gain weight – healthy ways and unhealthy ways. Of course, you should hopefully see that if you stop being active and eat burgers and fries 4 times a week, and eating more than you can manage then this is the unhealthy route. While you may gain weight, you will almost certainly be doing serious damage to your body.

The best way to gain weight:

Step 1:
So, what we need to do is begin by taking a quick look at what you are currently eating. What you need to do is write down what you eat every day for the next 7 days. Begin by writing down your breakfast if you have any, and approximate amounts of each. If you know the amounts then all the better. Continue for each meal, snack and drink.

It’s hardest in the beginning because each food and drink needs to be researched and calories counted before you can write it down. After a few days though it becomes easier as many people eat the same foods for a number of days so you should already have the information to hand.

What we are looking for is how many calories you consume currently. You might find it a bit of an eye opener when you begin writing it all down. If you do not know the exact calories (sometimes shown as Kcal’s or kilocalories) in any food or drink then there are many places online you can do a quick search, such as for a bowl of XYZ breakfast cereal.

After 7 days, write down the totals of how many calories you have consumed each day. Start this today, right now and you will be on the right path (it’s amazing how many people don’t even get started!). Make a note also on each day regarding how much exercise (even walking) was done.

Step 2:
How many calories SHOULD you be eating? Well this all depends on a number of factors ranging from your age, activity levels, height, but there are literally hundreds of reputable sources online. However below are the official guidelines that have been set out by the US department of health:

For any single person who undertakes 30 minutes or less of moderate physical activity (walking, brisk walk, slow jog etc.), the number of calories that they should eat are as follows:

Children aged between 2-3 years old – 1000 calories
Children aged between 4 and 8 years old – 1200-1400 calories
Girls aged between 9 and13 years old – 1600 calories
Boys aged between 9 and 13 years old – 1800 calories
Girls aged between 14 and 18 years old – 1800 calories
Boys aged between 14 and 18 years old – 2200 calories
Females aged between 19 and 30 years old – 2000 calories
Males aged between 19 and 30 years old – 2400 calories
Females aged between 31 and 50 years old – 1800 calories
Males aged between 31 and 50 years old – 2200 calories
Females aged 51+ years old – 1600 calories
Males aged 51+ years old – 2000 calories

For a person who undertakes somewhere between 30 minutes to at least 60 minutes or more of moderate physical activity each and every day (brisk walk, jogging, playing with children etc.), the number of calories that they should eat are as follows:
Children aged between 2-3 years old – 1000-1400 calories
Children aged between 4-8 years old – 1400-1800 calories
Girls aged between 9-13 years old – 1600-2200 calories
Boys aged between 9-13 years old – 1800-2600 calories
Girls aged between 14-18 years old – 2000-2400 calories
Boys aged between 14-18 years old – 2400-3200 calories
Females aged between 19-30 years old – 2000-2400 calories
Males aged between 19-30 years old – 2600-3000 calories
Females aged between 31-50 years old – 2000-2200 calories
Males aged between 31-50 years old – 2400-3000 calories
Females aged 50+ years old – 1800-2200 calories
Males aged 50+ years old – 2200-2800 calories

Using this guide above, you can now look at how you compare to the above figures.

Step 3:
Getting it right. How to get fat in a healthy way – the only way for long term success,

OK, you’ve reached this stage – let’s not compromise things by diving in and going all gung-ho when it comes to approaching this. We are going to follow the steps below SLOWLY. Making all the changes at once will, in 90% of cases lead to failure. The success rates don’t look too good do they?

So what you need to do is introduce just one change and try your hardest to see if you can maintain it for the next week. If you manage to do this (and believe me, the mind is more than willing to make even this simple task incredibly challenging) then you can introduce a second change, and progress in this manner – slowly and steadily.

You’ve been thin for some time so why rush to fail and then take months to pluck up courage again? Come on, we are on an adventure here, so don’t get carried away – do small baby steps and you will be smiling in a few months from now.

So instead of devising specific plans for everybody, I often think the best way is to let folks figure out their own way – stick with me, I am going somewhere with this. You know, at the back of your mind what foods are good and what are bad. For years you may well have placed them to the back of your mind.

Salads, vegetables, fruit and meat are staple foods. Fresh food is always better than processed food.

Do a quick search for list of fruits, and then write down your favorite ones. Repeat this for all the salad and vegetable foods you like as well as meats.

Now, imagine a plate of food. One third should be fruit and vegetables, one should be pasta, bread, rice and other starchy food and the last third should be split into three sections itself. Meats, milks and dairy foodstuffs and foods and drinks that are high in fat and sugar.

You can see right away that the bulk of your plate should be fruit, vegetables and either pasts, potatoes etc. with a little left for meat and dairy. If you are still hungry then only a small amount should be the “stuff that is bad for you”.

So begin by going through each of these categories and write down the foods you like, start putting them into their appropriate sections. You might want to set up a spreadsheet or write it all down. Write down the number of calories as well in a typical portion if you can – don’t worry if you can’t.

At the end of this long exercise you should have identified foods from each food category that you like. If your list is quite limited then you should write down foods that you are willing to at least try, and commit to trying just one new food a week – nothing more or less – no need to go over the top – remember we are running a marathon here – the end goal will be completing it, not winning it – we simply need to see it through to the end, so does it matter how long it really takes?

Step 4:
Now we need to write down some meal combinations out of all the foods you have listed. Include one new food you are willing to try (if you can). If you can prepare meal ideas for the next 7 days then you really have taken some momentous steps and need to be congratulated! Even though we haven’t done anything physical yet, we are putting in all the foundations for success.

Remember, when you see a skyscraper being built, all you see for weeks is fencing around the sides. Nothing seems to be happening, but on the inside they are digging deep, getting strong foundations in place. Then, when they are ready, it seems like the skyscrapers go up in record time! So do not worry. We want to help you add some extra fat to your body. Going slow is no worse than going fast and giving up.

As you write down each meal combination, you will be able to write down how many calories are in each meal because you will have collected this information earlier.

Follow the guidelines above and see if you are under or over. If you are under then you need to increase the portions so that the total overall calories goes up. If you really do want to get fat in a healthy way then remember that the first step is to slow down.

Yes, there is quite a bit of preparation work to be done, but this is for your body, nobody else’s, and at the end of the day, and some patience, you will begin to see the results you are looking for when it comes to knowing the best way to gain weight.

Follow these steps as slow as you can and tackle just one food item a week if you want – I don’t recommend you go cold turkey because most people fail and it can take months or years before your mind is ready to tackle this issue again. That is just the way we are designed.

So, look at your fist meal that you have proposed for day 1 and work out how many calories are in it and adjust the quantities so that you consumer more calories from that meal than you did with your old eating regime for the same meal. If you can’t face the full healthy meal, then re-introduce some of your old foods but keep at least one of the better foods. Over the coming weeks, look to begin introducing 2 foods a day that are good, then three and so on until after a few months your meals are mostly good food. A little of the bad food from time to time is always a good thing.

By following this advice you will begin slowly eating better foods, foods that you know you enjoy eating at the very least and will likely stand the most chance of success with. You won’t be jumping in, but will instead be introducing foods slowly. Not only this, you will also be eating in a much healthier way, and as long as your calorie count is higher than previously then you should start to gain weight.

The guides above show calories for when you want to maintain a certain weight, so try to add an extra 200-600 calories a day over and above the “maintenance numbers” shown above, taken from healthy foods and see if you can manage that. The extra calories will slowly do their thing and increase your weight so that you begin to get fat but in a healthy way. Good luck – feel free to post your comments on your successes below!