How difficult is it for you to gain weight? If moving up the scale by a few kilograms every month presents no issues for you, this article may not be relevant for you. This is mostly for those who call themselves “hardgainers”.They claim that they eat like pigs yet cannot seem to gain any mass, regardless if it is muscle or fat. Furthermore, many of these “hardgainers” give up on their goals instead of doing more research and getting to know their body.Instead of fixing the problems they may have, they give up. The things that could possibly make it difficult to gain weight are many, but some are more relevant than others are.
First of all, let’s be honest: no one is counting their calories right. The nutritional declarations are not exact, the scales you measure your food with are not either, and neither is your counting. Most people round the results they get.All of these deviations could result in eating too little or too much overtime, depending on your rounding. This could influence your progress tremendously. Many “hardgainers” tend to overestimate the amount of calories they consume. This is fact. It does not matter if one believes or says that he ate 4000 kilo-calories when he in fact consumed only 3500. If 3500 was, for example, the amount of calories required for maintaining this individual’s physique, it is clear to see why he is struggling to increase in size.
The main excuse of “hardgainers” is fast metabolism. Tossing the term around without being aware of its’ meaning is neither helpful to the individual himself nor to the ones listening to his complaints. What does it mean to have a high or fastmetabolism? A person has a fast metabolism if his daily calorie requirements are larger than of others with the same or similar stats. The requirements are higher due to the fact that the body of someone with fast metabolism is more efficient at extracting energy from food than the one of an average person. Conditions as this one are rarer than some seem to think, and even people with fastmetabolisms can develop their physiques to such an extent that their metabolism“issue” is unnoticeable.
Fixing this and the calorie issue is simple but time-consuming. However, it is worth it considering that you will finally get to gain some weight. Find your total daily energy expenditure (TDEE) value by either using a calculator or by consulting a medical professional. Measure everything you eat and make sure to consume at least 300-500 calories over your TDEE. If the scale does not move upwards after two weeks, increase the surplus by another 200-300 calories. Do so until you finally see results. TDEE and other calorie calculators are famous for their inaccuracy because of the amount of variation between individuals and their metabolisms. They can both over- and underestimate, although the former one is more common in the case of someone struggling to gain weight in general.
Meal Timing and Appetite
You eat rarely and you get full easily. Your appetite is low and even moderate amounts of food make you feel like throwing up. Eating more than a couple of times daily is almost impossible. How does one go about solving this? Firstly, for the appetite: force-feed yourself. Make yourself go close to puking every day.With time, your stomach will gradually stretch so that it can hold higher amounts of food. This will increase your appetite and allow you to consume more calories, thus making the former solution even easier. As for the meal timing,having as many meals as possible is preferable. Some “hardgainers” have to eat as many as 7-8 meals in order to meet their daily calorie requirements. If you do not care if you gain some fat as well, the things get even easier. Manipulate insulin by keeping your blood glucose for as long as possible. When you wake up, your insulin is at its’ lowest. This means that you should consume some simple carbohydrates as early as possible. Keep in mind that this is only for the individuals who are okay with gaining some fat mass as well.
Your food selection may make it harder for you to gain weight. Everyone has some foods that do not resonate well with their stomachs, and so do you. It could be lactose, gluten or even some vegetables such as broccoli or garlic. These can cause digestion and macronutrient absorption issues, while giving you diarrhea at the same time. If your stomach feels bloated all the time, your food selection needs to change. There are two ways to go about fixing this, and both are about exclusion. The first one is the carnivore or zero-carb diet. This diet consists of meat while some like to include a few dairy products as well. For you, it would be meat only. Do this for four weeks and then slowly add food into your diet, one or two food items at a time. This could mean that you for example, after four weeks, add tomatoes into your diet. After a few weeks, you could add chocolate. This is in order to see which foods irritate your stomach, and which foods to avoid as a result. The other way to do this is to exclude foods one by one. If you know that milk causes stomach issues for you: stop drinking it for a month and see what happens. This method is less time-effective as there is a higher chance of there being multiple food items that irritate your stomach rather than only one.
You now have access four different methods to gain some weight and erase those excuses that you may have. Trying all of them out simultaneously would work as well as doing it one by one. If you were to do all of these correctly, then there would be no way for the scale not to move upwards if you are a healthy individual. If you have any preexisting health conditions, do contact a medical professional before attempting any of these methods.