Climbing the stairs
Eat More Healthy CaloriesThe emphasis here is on both more and healthy , it may be easy to eat more non healthy foods which is not what you want to do if your goal is to gain healthy weight .you need to be eating healthy calorie dense foods, those having high calorie per weight
Healthy sources for high calorie foods:
Beans ,legumes, starchy foods as potatoes yams and sweet potatoes, some fruits as grapes , figs and dates
Nuts are great ,they supply healthy fats vitamins and minerals and can act as a great healthy snack . And of course there is full cream milk.
Eat more frequentlyYou probably cannot eat a big meal at one sitting
To overcome this you need to eat more frequent smaller meals that you can tolerate and assimilate
Eat around the clock . Time your meals and snacks to be three hours apart.
Never skip breakfastBreak the fast before it breaks your weight gain efforts
After seven to eight hours of fasting during sleep your body starts to shift to catabolic mode , it will start breaking down tissues for energy starting with stored glycogen then fats and muscles . You can prevent this from happening by having your first meal as early as possible.
Don’t sleep on an empty stomachIf you are really determined to get that curvy body type ,try to have something light before going to bed to avoid running too low on energy while you are sleeping.
once your blood sugar drops , your body will start breaking down your stored glycogen and muscles for energy,the absolute contrary to what you aim at. I for one do not take this for granted anymore and it has helped me achieve a rounded figure
SleepGrowth hormone is released during deep asleep while Cortisol is released when we are deprived from sleep . The former builds while the latter breaks down your muscles
Try to get 7-9 hours of uninterrupted sleep
Stress managementStress will increase cortisol and muscle break down which can greatly hinder your weight gain efforts
Take it one step at a timeGaining healthy weight is a slow long journey
Follow these advices , take it one step at a time
And most importantly, enjoy it while you do it