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How to Gain Weight Healthily
Thursday, September 21, 2017
Along with the women who are wanting to lose weight, there are also women who struggle to gain weight. Whilst you are probably envied by many for finding it difficult to gain weight, we appreciate that it can be just as upsetting to be underweight as it is to be overweight and have put together our five top tips to help you gain weight healthily!
1. Eat more frequently.
We don’t want this to sound patronising as we know hearing “eat more” in many cases is a lot easier said than done, but if you are struggling to increase your portion size it could be very beneficial to eat slightly smaller, but more frequent meals. Also make sure that these meals contain a healthy balance of protein, carbohydrates and healthy fats. Many people make the mistake of turning to high fat junk foods to help them to put on weight, but this just isn’t a healthy choice!
2. Supplement your diet with smoothies and shakes.
For some people, liquids can be easier to consume than whole food snacks between meals, so if you are struggling to increase your healthy whole food intake, try to fit in high protein healthy smoothies or shakes between meals, which will not only boost your calories but will also provide you with extra nutrients and vitamins to keep your body healthy! A great choice would be incorporating our Complete Recovery Lean Protein into your smoothies to add an extra kick of protein to your blended fruits and vegetables!
3. Lift Weights.
Please do not be intimidated by weightlifting! Lifting weights in the gym helps to build up your muscle and by doing so, increases your weight healthily through gaining muscle mass and will it add feminine definition to your frame too! Exercise also helps to stimulate your appetite, meaning you will be wanting to consume more calories! To help build muscle mass you need to ensure that, along with lifting heavy weights, you are eating plenty of lean foods that are rich in protein, such as chicken breast, eggs and white fish along with healthy carbohydrate sources, wholegrain sources are always best! Make sure to take a high-quality protein shake after your workout, not only for an extra protein boost, but also to help aid muscle recovery and reduce post-exercise muscle soreness!
4. Eat Healthy Fats.
It is extremely important to remember that not all fats are equal, the ones you want to be consuming are natural unsaturated fat sources. Consuming these sources of fat have been shown to improve blood cholesterol levels, and they may even reduce your risk of developing Type 2 diabetes! Oily fish, avocado, nuts and hummus are all great sources of unsaturated fat, but if like many, you aren’t keen on the idea of incorporating oily fish into your diet a couple of times per week, then you may find a high quality daily supplement, such as our Essential Omegas, to be very beneficial!
5. Be tactical when consuming liquids.
Drinking liquids can sometimes trick your body into thinking it is full, so try to plan when you consume your water so that you are still hungry enough for your meal. If this is something you struggle with, perhaps try drinking after you have finished your meal or sipping your drink slowly whilst you are eating.
We hope that these tips can help you on your way to gaining weight healthily, but please bare in mind that some causes of unexplained weight loss or the inability to gain weight can be down to an underlying medical issue. If unsure, please always consult your doctor!