Exercise helps with weight gain? Well, yes actually.

While exercise is usually seen as a tool for weight loss, it does play an important role in weight gain. More than that, it’s highly recommended to gain healthy weight while building lean muscle through exercise.

Building lean muscle is not just a goal for athletes, body builders or those wanting bigger biceps or abs. Or at least it shouldn’t it be.

When looking to gain weight, gaining just fat isn’t ideal. You may be hurting your health which can lead to chronic conditions like high blood pressure, stroke or Type 2 diabetes. And yes, that can happen even if you’re slim.

What kind of exercise helps with weight gain?

So, does any ol’ exercise help with weight gain? Actually, the best ones for healthy weight gain are body weight exercises and weight training.

I remember I kind of recoiled when I was first encouraged to lift weights many years ago. I thought “Great. I’m going to end up looking like I can enter a Schwarzenegger look-a-like competition.”

A lot of people, especially women think that starting with weights means you’ll get really ripped and masculine looking, but that’s not the case.

Women generally lack the testosterone levels to get really muscular. So don’t worry too much about that.

Of course if you want, you can get really ripped and muscled if that’s your goal, but that requires discipline, many sessions of committed heavy weight training, and a heck of a whole of muscle fueling food.

We’ll cover weight training and body weight exercises in a little bit, but first, let’s talk about cardio exercises.

Now you’ve probably heard of cardio. Cardio exercises are those that get your heart rate up. They are very effective when the end goal is weight loss.

With cardio, you burn quite a number of calories depending on the exercise. Some examples of cardio include running, cycling, soccer, skipping, rowing and group classes like zumba, body attack or step classes among many others.

Cardio is important for everyone and has benefits such as strengthening the heart, reducing the risk of heart disease and lowering blood pressure.

However if you’re trying to gain weight, cardio exercises are best kept to a minimum because the idea is not to torch calories, which is what it does.

Why do we need strong muscles?

So why is muscle important in the body anyway?

Well very simply, the body is made up of over 600 muscles. They allow us to breathe, move, walk, talk, blink, and pick up Leo the cat, in addition to lots of other daily functions.

And don’t forget, the heart which is the organ that keeps us alive is also a muscle, pumping blood all over the body.

Strengthening our muscles empowers our body in many ways which leads to better health. Read more on healthy muscles here. Body weight exercises and weight training both add and strengthen muscle.

Body weight exercises:

These use your body’s own weight as resistance to build strength through movements such as pushing, lunging or pulling. Think of push ups, planks, yoga or sit ups.

These exercises are great for people just starting out with building more muscle as you often don’t need any equipment to do them. You can do them alone in your bedroom or living area.

That’s right. No excuses not to, when you’re not at home.

They are limited in terms of how much muscle you can gain because you are only using the resistance from your own body weight, no more and no less. But they are great for improving strength, endurance and balance.

Weight training exercises:

This type of training uses weights for resistance. Weights here include free weights such as dumbbells and barbells or weight machines. Lifting weights creates a stress to the muscles which gets them bigger and stronger.

You could go for either light weights, heavy weights or a mixture of both. Heavier weights will obviously build more muscle and faster than using light weights.

Weight or resistance training also increases stamina and builds endurance. As your body gets stronger, you’re able to challenge yourself to do even more, and these positive effects spill over to your mental health as well.

Word to the wise here. Incorrect use of weights can result in injuries, so if you are new to weight training, start with an experienced trainer, or join a weights class like body pump to see how it’s done properly and get direction from an instructor.

Other benefits of resistance exercises

Other than overall weight increase, toning up and building muscle, these types of exercises have a number of benefits. Let’s have a look at some of them.

1.Working up a good appetite.

Have you ever felt ravenous after doing some exercise? That’s because it can increase appetite as your body realises you’re burning energy and therefore need more fuel (food) as a result.

Bring on the hunger cues. See here for more tips on how to easily increase your daily calorie intake.

When building muscle, your muscle tissue is tearing and repairing itself. This also helps stimulate your appetite for muscle strength and recovery.  You may have seen articles on what to eat straight after a workout for recovery, that’s what they are talking about. 

Read more here on why it’s important to fuel your body for exercise.

It goes without saying that an increase in appetite works in favour of your weight gain goals

2. Keeps bones strong and healthy.

The stress applied to muscles during resistance training can build strong bones and increase bone density. Bone is living tissue and like muscle, it can get denser and stronger with resistance training.

As we age, we lose bone density which can lead to conditions such as osteoporosis.  This Harvard article explains why weight training is also good for bones.

3. Helps with coordination, balance and posture.

Resistance exercises work your muscles, making you stronger and fitter in carrying out daily activities. Some of these daily activities include walking, lifting, running, climbing stairs etc. 

Think about it, quite a large part of coordination and balance depends on the strength of the muscles in your legs, arms, core and back. Good balance and coordination will help with reducing falls, injuries and even ease pain.

Building muscle strength can also help with maintaining good posture, keeping your spine and body properly aligned.

4. Can help with better sleep and better mood.

Exercise is great for the body and the mind.

It helps reduce worry by releasing endorphins during your work out, making you feel more relaxed and less stressed. Also, using up energy while exercising makes you feel tired. The combined lowered stress and tiredness can help you sleep better.

5. A more toned appearance and improved body confidence

Resistance training can help you achieve a more toned and sculpted look which can be transformative for the body and mind. After all this is one reason why people would try to gain weight.

This is important for a lot of people who are trying to gain weight, and will improve self-esteem and confidence. Alongside that your body just becomes physically stronger and healthier.

What exercises do I do?

Everyone’s goals are slightly different and they will have (or discover) their own favourite techniques or what works for them.

Personally what works for me has been a mixture of body weight exercises, light weights and a little cardio.

I do lunges and toning workouts, yoga, push ups and use resistance bands. I also like body pump classes.

Body pump uses light weights with many repetitions (between 800-1000 reps in a class). This is different to heavier weights which need few repetitions, but which will build you much more bulk.

Other than that, I walk lots, and also like some group cardio classes. These classes do burn lots of calories however I don’t do them often, and increase my liquid calorie intake when I do go. See How to gain weight by drinking calories for more on this.

Happily I can also report to not looking like a gladiator, which was never my goal.

So go ahead and use exercise as a tool for healthy weight gain. You won’t be sorry and you might just get addicted.

Today we’re talking about why mangos are in and guilt-free for healthy weight.

I love mango season! The king of fruits has so much going for it- great shape, smells incredible, not to mention all the amazing health benefits for your body. Win, win win!

In fact, I’m such a fan of mangos that when they are in season I buy a whole bunch (on special of course), peel, cut them up and freeze them to enjoy when they are out of season.

Today there are so many different varieties that cater for all tastes, whether you’re more into sweet or tart. On the whole,mangos are so versatile and you can enjoy them in so many ways.

And we’re going to count some of those ways here.

But other than the succulent juicy flavour, let’s take a look at just why mangos are in and guilt free for healthy weight gain.

Why Mangos Are In And Should Be in Your Diet

1. Mangos are a fantastic source of nutrients.

Where do I start? Mangos have a seriously impressive list of nutrients which includes vitamins, minerals and antioxidants.

They are high in Vitamin C which is needed for immunity, healing and collagen formation. Did you know a cup of mango gives just under 70% of your daily vitamin C needs?

Mangos are also a good source of vitamins A, E, K, folate and minerals including copper and magnesium. These are all needed by the body for health and protection e.g. vitamin K to help with blood clotting.

2. They support heart health

Mangos contain potassium and magnesium which are really important for heart health.

They have been found to help with lowering blood pressure and regulating the heartbeat. These two nutrients in particular also help with muscle and nerve function.

3. Good for digestion

Another great benefit of mangos is they support digestive health.

Like most fruits mangos contain fibre which has several functions including being needed for regular bowel movements and lowering the risk of some diseases.

Also mangos have amylase which helps break down foods for easier digestion.

4. May help with cancer prevention

Mangos are rich in antioxidants. These are plant compounds that fight free radicals which can be damaging to cells.

One of the antioxidants found in mangos is beta-carotene, which gives the fruit its yellow-orange colour. Importantly, that is only ONE of the antioxidants found in this fruit.

In short, a diet high in different fruits and vegetables can provide a good mix of antioxidants to help prevent cell damage.

5. They can support eye health

Ok listen up because in addition to all the other nutrients we’ve mentioned above, mangos also have others that help maintain eye health.

Lutein and zeaxanthin are two of the most important nutrients for healthy eyes. They are found in the retina and protect against sun damage.

And that’s not all, these babies also defend against free radicals that can damage cells.

We need Vitamin A for good eye health and mangos have you covered here as well!

So you see, mangos are not just a “pretty face”. They are full of all this good stuff that is working hard to protect your body. And added bonus is they are a great food for gaining healthy weight.

And all you have to do is eat and enjoy them. Which of course leads to the question of how to eat them?

How To Enjoy Mangos Guilt-Free

Here are some of the best ways to eat mangos.

• On their own
• With chilli powder and/or salt
• Add to salads and salsas for a fruity twist
• In fruit salads or as fruit kebabs.
• Grilled
• In healthy smoothies or as a mango lassi
• Mango sorbet or mango mousse
• Dried mango
• With yogurt or in a parfait.

Mangos for healthy weight gain

I’ve used mangos successfully in my healthy weight gain journey. I love eating mangos in all the above mentioned ways but what I found worked well in terms of putting on weight was drinking my calories and enjoying them in smoothies or lassis.

Try it for yourself and see why mangos are in and guilt-free for healthy weight.

Today’s post is about sarcopenia and how to protect against muscle loss.

This is something that could affect any one of us in later years though not many have heard of it.

What is Sarcopenia?

Sarcopenia is age related muscle loss which leads to a significant drop in strength and function in the body. It is a topic of increasing importance because of the numbers of people affected by it.

It can lead to general frailty which affects a person’s posture, balance and mobility.

In fact, this affects someone’s ability to do everyday tasks such as lifting, carrying or even climbing stairs. And sacropenia can result in a loss of independence.

But even more than that, it can result in early death.

We begin to lose muscle mass from around 30 years of age.

That’s pretty important to note but many people don’t know about sarcopenia and how to protect against muscle loss

Low muscle mass is linked to low bone density and this can be a risk factor for fractures when we get older.

However we have a tool that can help with this- exercise.

Exercise in the form of resistance or strength training is one thing that we can fall back on.

Interestingly, sarcopenia also affects younger people, not just seniors.

People with health conditions such as Type 2 diabetes, some cancers, hormonal conditions e.g. reduced testosterone, and kidney disease among others may develop sarcopenia.

So all this sounds depressing and maybe even inevitable for us, right?

Well not necessarily. Research suggests that muscle mass and strength can be improved to prevent, or slow down the decline.

Causes:

How does sarcopenia come about?

As mentioned earlier, some muscle loss is a natural part of life, and this often starts in the decade between the 30s-40s. As we age, we naturally lose muscle mass and bone density. 

Muscle shrinks and becomes less effective when we lose muscle mass.

 It may also be replaced with increased body fat which can lead to a range of diseases linked to excess weight.

But sarcopenia generally comes about because of:

• A lack of enough protein necessary for muscle health.

Protein is needed to prevent sarcopenia.

Other than protein, a balanced diet with enough healthy calories and nutrients is also required to maintain the body’s daily function.

Take for example vitamin D. Low vitamin D levels have been linked to sarcopenia.

• Lack of exercise and an inactive lifestyle. 

A lack of physical activity can result in body weakness which may lead to sarcopenia.

• Muscle atrophy.

This refers to the loss of muscle and this can happen in a number of ways. Some of these include serious illness, injury, extended bed rest, lack of mobility, nerve damage etc.

Muscle shrinkage as well as reduced strength can result from this.

Symptoms:

What does sarcopenia look like?

Some symptoms include:

• Low muscle mass and muscle shrinkage.
• Struggling with daily tasks like dressing, showers or climbing stairs.
• General weakness.
• Poor balance and increased falls.
• Low stamina
• Walking with difficulty.

Treatment:

There is good news on this front.

Studies have shown that many people can have good outcomes and rebuild their muscle strength with the help of strength training and a balanced diet that is rich in protein.  

However this might not be the case for everyone.

It is important to see an experienced health professional who will be able to recommend the right treatment.

Sarcopenia and gaining healthy weight:

As mentioned before, this is a health issue that does tend to affect seniors. But also don’t forget, muscle mass loss begins from the ages of 30s onwards.

For those of us who are trying to gain healthy weight, this post highlights that we do need to be aware of sarcopenia and how to protect against muscle loss.

Firstly eating a balanced diet will help us with our weight gain goals and body’s needs. Also make sure you’re getting enough protein.

People who are underweight may struggle with a loss of appetite, age or illness and may not be meeting their daily nutrition needs.

In the short term this can affect their health and immunity, whilst in the long run this can be a risk factor for sarcopenia.

Those struggling to eat enough calories every day could try drinking their calories.

Finally make time for exercise, especially strength training, in your life.

Here are some of the basic but important kitchen tools to boost your healthy weight gain.

They are great because you’ll use these items over and over again and they will save you time and money. And who doesn’t want that?

But if you’re thinking “Oh Oh”, just relax.

I’m not suggesting something like a vitamix is a crucial item, although if you have or can afford one, good for you!

Also, if you have a small kitchen, don’t worry because I’m no fan of clutter or things you’ll use once and then it’s stashed away on a high shelf somewhere to gather dust for years.

These items are fairly affordable and some are pretty small.

Some you can tuck away in a cupboard or even drawer. But the main thing is that you’ll get lots of use from these important kitchen tools to boost your healthy weight gain.

So first off, I’m just going to mention having a decent fridge. It’s so essential; I’ve sort of taken it for granted that most people reading this blog will already have one.

Ok that’s that and now let’s begin.

The Important Kitchen Tool List

1. Countertop Blenders To Boost Healthy Weight Gain                                            

Countertop blenders are wonderful kitchen tools that can be used every few days, if not every day.

You can use this type of blender to make smoothies, juices, some puddings, salsas, cauliflower rice, home-made mayonnaise and sauces. Those are just some blender ideas.

Ice Ice Baby

If you are on the lookout for a countertop blender, try and find one that is high powered and can crush ice.

The reason I mention ice crushing is because firstly, there are people who like their smoothies, juices, lassis etc. cold and will include ice when making them.

Second, ice crushing blenders are needed if you’re using frozen fruit or produce for either drinking your calories or making easy, tasty, healthy weight gain desserts like home-made frozen yogurt, ice- creams, and sorbets.

(Post on simple healthy weight gain frozen desserts to come).

In general, benefits of countertop blenders include:

• It’s quick and easy to make a healthy weight drink/food.
• They have different speed settings and generally a pulsing option as well.
• They process a large variety of whole foods and this means less waste as well as keeping the nutritional value.
• On the whole they provide an easy way to include more fruits and vegetables in your diet.
• Quite easy to clean up and you don’t have to remove parts.

Our previous blender was from the Russell Hobbs brand. It finally gave up the ghost after about 12 years and cost about $50 (Australian) at the time. The current blender is an ice crusher from Sunbeam and I’m pretty happy with it and have had it for a few years now.

But be warned. If you put ice or frozen produce in a countertop blender that isn’t ice crushing, it will dull the blades. It can even burn out the motor or crack the glass/plastic of the jug or container.

*Please don’t place boiling hot liquids in them. This exercise may scald you, destroy your blender and re-decorate your kitchen with blotches on the walls and ceiling.

So to make a long story short, do get a high powered ice crushing blender which you can use for way more than just smoothies.

2. Stick/Immersion Blenders

These types of blenders have a slim, compact design. Immersion blenders aren’t as powerful as countertop blenders so use on soft or softened foods only (no nuts please).

But they can do some things the countertop ones can’t.

For instance, they are great for blending hot liquids like soups, soft desserts including those prepared on the stovetop (remember to switch burner off first), home-made tomato sauce, baby food, soft dips, batters and mixing powder with liquid to a smooth paste.

I like stick blenders for the following reasons:

• They are so convenient. For example, if you’re making soup, you’d need to let it cool down some, pour it into your countertop blender without burning yourself and blend, holding on to the lid so it doesn’t spray your kitchen. Then try not to burn yourself again as you pour it back into the pot. No such drama with this little guy. Plunge into your cooking pot and puree away.
• Importantly, they are easy to wash.  Lather up and rinse in less than 20 seconds. Seriously!
• They are small- a slice of the size of a countertop blender and light to carry. Finding room in your kitchen isn’t going to be hard.
• They work really well for little portions/small jobs. Realistically, not everyone is your family is going to want to gain weight so you may not need huge amounts of what you’re blending.

Like anything there are pricey ones but you can also get a range for under (Australian) $50.

*Just remember:

Be careful when blending hot liquids.

And avoid using them in shallow containers. They work best when the head of the blender is completely immersed in what you’re blending.

Finally dudes, please always, ALWAYS unplug it before washing. You don’t want to lose a piece of finger!

3. Slow cookers

Ok, so these aren’t the smallest of kitchen equipment but they are very useful time savers for making healthy weight gain meals.

Slow cookers are electrical appliances that cook on low temperatures over long periods of times e.g. 4-10 hours.

They are great for stews, casseroles, soups, roasts and other meat and poultry dishes, beans and bone broth just to name a few.

Of course, while blenders are great because they work fast, these babies take hours to cook.

Now hear me out because you literally just set and forget slow cookers. And then hours later, it’s all done and ready for you to gobble up.

How it works is you place your raw peeled, cut up ingredients (meat and vegetables), liquid and seasoning inside and turn it on.

 It then cooks on slow heat for several hours and voila you have a delicious meal to sink your chops into.

There are several benefits to slow cooking including:

• Food becomes very soft and flavourful. (Fall-off-the-bone soft).It also maintains more nutrients than cooking on higher heat.
• This is the ultimate one-pot cooking. It means very little food prep and washing up.
• You can use cheaper and tougher cuts of meat in a slow cooker to get tender, tasty meals.
• You are less likely to burn food using a slow cooker. People can set it before leaving in the morning to go to work, and come back at the end of the day to delicious smells wafting from your home. Or you can even leave it on overnight while you sleep.
• They are cheaper to run than an oven.
• Naturally, slow cookers are great for bulk cooking which can then be frozen for future meals. This saves you time and money.

*I must admit there was a disadvantage of working from home during covid while using the slow cooker. Because this meant inhaling mouth- watering smells while knowing there is still 4 hours to go before it’s completely done.

So obviously, follow the instructions on your slow cooker for the best results. And then just set and forget, till its dinner time.

4. Food and Drink Containers

Overall, these aren’t big ticket items but they are super useful for healthy weight gain.

Storage containers and jars can be used for raw produce, cooked produce, snacks and drinks.

I use mostly glass containers for several reasons. They are:

• Clear and see-through so it’s easy to identify what food is in there.
• Long-lasting and recyclable.
• Safe to use- no worrying about BPA chemicals leaching into food. See here and this as well for information on plastic storage.
• Easy to clean and they don’t absorb the smell of foods stored in them.
• Easy to collect when buying honey, coffee, jam in jars etc. and simply re-using them. These are great for storing dried grains, cereal, spices, nuts etc.
• Versatile and can go from freezers and fridges to higher temperatures such as ovens or dishwashers.

So, I use a few different types of storage. I have glass bottles for storing my healthy weight gain drinks. (You can get some cheap ones from Kmart or IKEA.)

*Tip: Think about the shape of the bottles before buying for washing out well with a bottle brush.

I also have different sized “lunchbox” type glass containers which I use to store mostly cooked food in the fridge or freezer.

Finally, I keep different sized glass jars which were originally from jam, honey and other condiments.

I re-use them as mentioned above for storing dry food, snacks and spices. You’ll find this useful for figuring out what weight gain foods to keep at home.

In conclusion, I’m guessing some of these items you already have in your kitchen.

If you’re not using them, it’s a good idea to pull them out, dust them off and see them for the great aids that they are.

 I’ve personally found these important kitchen tools to boost healthy weight gain of real benefit for my weight journey.

So, here is to your good health!

Happy New Year dear readers! While the first article of the year (Staying Motivated on your weight gain journey) is written in line with weight goals, it also applies to life in general.

I truly hope you are all well and keeping safe during these difficult times.

And we all know that it’s a pretty challenging start to the year (after a less than stellar 2020).

I mean, with health worries for yourself, family and friends, stay-at-home restrictions, financial challenges etc. all because of covid, it can be so hard to motivate yourself towards anything now.

But we’ve got to!! There really isn’t any (good) alternative.

We just can’t let this thing beat us down. And now is as good a time as any to get motivated. So we start by taking a simple step forward.

Now if you’ve found this blog, it’s probably because you were doing a search for how to gain weight. You’ve possibly also set an intention to work towards healthy weight gain. Not to be a spoilsport, but folks that was the easy part!

Following through on this is where it can be tricky to stay on track, because honestly, this is a long term goal.

I’m not a fan of clichés so I apologise in advance, BUT it is a marathon not a sprint.

Because don’t forget, gaining weight is only one part of the equation; keeping it on takes some doing too. Wait, this isn’t news to you, is it?

From personal experience I know there are going to be “I don’t have time” days, and “I just don’t wanna days” as well as “There’s all sorts of stuff happening’ days.

These strategies are to help keep you focused and consistent, but have fun too on the journey. So enjoy these tips to staying motivated on your weight gain journey.

Staying Motivated While Gaining Healthy Weight

1.What’s your reason for doing this?

Knowing why you’re choosing to do this will be a big driver for how you progress. See this for some reasons (including my own), on why gain weight.

For instance, a major reason for me was that I got sick of being sick all the time and really wanted better immunity and health.

That was a huge motivator for me. Have a read of this post for more on being underweight and health.

You need to know your why and then write it down. Research shows writing goals down does affect how we act.

2.Plan and prep ahead.

This is good general daily advice in life, but more so for those days when you’re feeling time-poor/ overwhelmed and more likely to let things slide.

Get into the habit of organising your upcoming week by planning ahead.

Think weekly meal plans and shopping lists to save time, money, and avoid running out of nutritious weight gain food.

After that, do some simple prep to make things easy during the week.

For example if you’ll be using the strategy of drinking your calories, prep ahead after shopping.

Cut up and sort the food you’re going to use in your smoothies (bananas, mangos, nuts, berries, baby spinach etc.).

Mix them up and place into zip lock bags. Prepare 5-8 or more bags depending on how many drinks you’re planning to have over a week and stick them in the freezer.

During the week, pull out and empty zip lock bag contents into a blender and add your choice of milk/liquid.

(Other additions could include yogurt, nut butter, maple syrup etc.). Blend for a couple of minutes and enjoy your healthy liquid calories.

Such simple steps will cut down the barriers to staying motivated on your weight gain journey.

Seriously here, all you have to do is put the zip lock items into a blender and press a button.

3.Break it down

Breaking down large goals into chunks makes them less daunting and easier to achieve.

By all means, set a large goal like Gain 12 kgs in 12-18 months.

But just looking at it can leave you feeling overwhelmed, not sure where to begin and what to prioritise.

To start gaining traction on the big goal, break it down into chunks. Mini-goals or milestones are the best way to get to your end goal.

For instance, think about what you hope to achieve in 3 months. Then break it down further to monthly, then weekly, and finally daily goals.

Small regular actions become habits which lead to getting to the larger goals more easily.

For example, having a high calorie nutrient dense smoothie every afternoon and maintaining this.

Or 30 minutes of resistance exercises or lifting weights three-four times a week.

With both these goals, you’re staying fit and gaining muscle not just fat, nourishing your body, while increasing healthy calories in your diet.

In fact, this is a great sedge way into the next tip.

4.Do something towards your goal everyday

We know goals require work and consistency. Yes, especially when we don’t feel like it!

Set an achievable goal every day and think about the benefits it gives you and how closer you are getting to your big picture goal.

At first you may not be getting it done every day but keep at it as it becomes a habit.

Then it may become just another part of your daily routine, like brushing your teeth.

So set a daily minimum.

(And let’s raise the bar some folks.) We’re not talking about something so minimal that you could do it in your sleep. That don’t count!

Rinse and repeat.

When it starts getting boring or too routine, aim higher and mix it up.

For example, use heavier weights, change what you’re doing, expand your list of healthy weight gain recipes, learn to cook some things if you don’t know how to etc.

5.Set realistic expectations while staying motivated

Yes, we have a plan and expectations, but you’ve heard about the best laid plans….

Understand that for various reasons such as genetics, your natural body frame, low appetite, high satiety cues, a fast metabolism, etc. etc, looking like Dwayne Johnson or Kim Kardashian isn’t going to be possible for everyone.

(If that’s what you’re aspiring towards.)

It’s great to dream big but also realise that becoming attached to certain expectations can end in disappointment if they aren’t met.

I remember after I’d put on 5-6 kgs, I was so excited at first, then became frustrated because it just wasn’t showing on my frame.

Sure, the scales said I’d put the weight on, but nothing else did.

I still looked THE SAME. I couldn’t see the extra weight, and everyone said I looked exactly the same. Grrrr!

Granted, what had changed for me was that I wasn’t catching colds or flus anymore. And for me was big, I was grateful for that.

But I was still disappointed.

Even later, when I had gained more weight and it was very obvious, it didn’t magically go where I had hoped it would.

My childlike wrists remain but you know what? Thank God. It’s all good. Delicately boned, I say.

So be kind to yourself and avoiding the self-criticism if you’re not getting exactly to where you had imagined you’d be.

Because for some, if you’re working with weights or resistance training frequently, you’ll be putting on muscle and may remain looking lean.

The scales may show an increase in weight but you may not end up looking as “buff” as you like.

Similarly setting a goal of X kgs increase within say, 3-4 weeks may not be achievable as you may hit a plateau though you’re maintaining your increased calorie intake.

So also remember to give yourself time.

6. Recognise your progress and reward yourself during your weight gain journey.

No longer need a belt to hold up your jeans?

No, they didn’t shrink in the wash (well it’s not the only reason anyway).

That’s the weight you’ve put on recently. Congratulations!

However you choose to monitor your weight gain – on the scales, or by less scientific means (like your undies starting to cutting off your circulation, or your face looking more rounded), celebrate.

Recognise the gain from your efforts and do something nice for yourself.

During these covid times, it could be ordering your favourite Thai take away, pampering yourself with a nice bath, buying some new workout gear, getting some pretty flowers, or something nice for the house.

Rewards help keep you motivated to carry on with your goals. It also gives you a chance to see what’s working for you and what’s not.

And that’s it. Hope you’ve enjoyed these few tips to staying motivated on your weight gain journey.

Now go get to it!