For many, gaining weight can be just as challenging as losing it. It’s not just about eating more; it’s about making smart, strategic changes to the routine. Controlling our metabolism also plays a big role in healthy weight gain. If you’ve been searching for unique ways to pack healthy kilos while keeping your metabolism in check, you’re in the right place. Here are 7 creative tips that might surprise you!
Snack on healthy fats before bed
Instead of ending your day with just tea or nothing at all, add a small serving of healthy fats like a handful of nuts. This provides your body with slow-digesting calories that fuel muscle repair and growth overnight. Healthy fats also help regulate hormones that control metabolism, ensuring your body works smarter, not harder.
Use liquid calories wisely
Drinking your calories is an underrated strategy for weight gain. Blend calorie-dense smoothies with whole milk, bananas, nut butter, and oats. These drinks are easy on the stomach and perfect if someone struggles to eat large meals. Bonus: They provide a mix of carbs, proteins, and fats to stabilise the metabolic rate.
See more: How to gain weight: Tips on weight gaining through proper diet and nutrition
Strength training with progressive overload
While cardio burns calories, strength training helps us gain muscle mass. Progressive overload—gradually increasing the weight we lift—pushes the muscles to grow. Muscle is metabolically active, meaning it can help regulate a fast metabolism and redirect energy into building healthy body mass.
Add extra virgin olive oil to meals
A drizzle of extra virgin olive oil on salads, pasta, or soups can add extra calories without making us feel bloated. Olive oil is not only calorie-rich but also improves digestion and supports the body’s metabolic functions by reducing inflammation and improving nutrient absorption.
More frequent, balanced meals
Eating every 3-4 hours keeps the metabolism steady and prevents calorie burn from getting too aggressive. Focus on balanced meals with a combination of proteins, complex carbs, and healthy fats. Try creative combinations like a smoothie bowl and protein powder with nuts and seeds.
Master the art of slow-eating
This might sound strange, but chewing our food slowly allows your body to better digest and absorb nutrients. When your digestion improves, so does your ability to gain healthy weight. Plus, this technique helps regulate hunger hormones, which can influence metabolism over time.
Include adaptogenic herbs in the diet
Adaptogenic herbs like ashwagandha and ginseng are known to balance cortisol levels—a stress hormone that can speed up metabolism and make weight gain harder. It is also confirmed by a study done in 2016 about how consuming ashwagandha can greatly affect a person's eating behaviour. Adding these to your diet through teas or supplements (after consulting a doctor) can help your body gain weight in a healthier, stress-free way.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way
