Think you’re too skinny but can’t seem to bulk up? Lost a lot of weight and struggling to get back to normal? Need to gain muscle mass? Our round-up of the best tips and science-backed substances will help you finally achieve your weight gain goals.
In theory, gaining weight is simple. All you have to do is provide your body with more energy than it needs: approximately 2000-2200 kcal for women, and 2400-2700 for men, around 70% of which will be used up covering essential functions.
Of course, energy expenditure is likely to increase if you exercise, but the logic remains the same: if you maintain a balance between energy input and output, your weight will remain stable. If you eat too little, your body will draw on its reserves and you will lose weight in the medium term all the time the imbalance persists. If you overeat, the opposite occurs: the body stores any excess in the form of fat, or muscle mass if accompanied by the right kind of exercise.
In practice, however, it’s a bit more complicated. Baseline energy expenditure varies significantly from one person to another: certain individuals are genetically ‘programmed’ to gain weight quickly while the reverse is true for others (1).
Thin people may not be able to create the necessary imbalance, through lack of appetite, very high metabolism which adapts to food intake, or other mechanisms involving the microbiota and brown fat which are as yet, little understood. Women are usually more affected than men.
Fortunately, there are ways of creating a significant energy differential, by sensibly increasing your energy input and temporarily reducing your energy output.
All foods are permitted to produce a significant energy surplus, but for health reasons, it is better to eat as balanced a diet as possible. There are three ways to achieve this: stimulate the appetite, avoid foods with a low energy density (which take up a lot of room in the stomach), and slow down your metabolism.
A sensible goal would be to progressively increase your calorie intake by 250-500 calories a day, to achieve a weekly weight gain of 250-500g.
Here are 8 tips to help you gain weight healthily and effectively :
In all cases, your diet should be high in vitamins, minerals, and omega-3 fatty acids: this is essential for achieving healthy, durable weight gain.
If, in addition to dietary changes, you still need an extra boost, taking appropriate dietary supplements can be effective, whether for increasing your calorie intake, stimulating your appetite, or slowing down your metabolism. Here is a - by no means exhaustive - list:
References
23 Hours
Great sale price on one of my favorite supplements; rapid delivery too.
Vicki Bryant
3 Days
Good follow up after purchase
CHEUNG Yim L
3 Days
Always on time
RICHARD
7 Days
The service is always so fast and efficient
OOMEN Robert
11 Days
Works every time!!!
DOMINIC
16 Days
Like the products, price and service. When I do repeat buying, that pretty much says I like the product. Thanks!
JENKINS Rose
16 Days
i use to be a regular with the euro supersmart branch as i am located outside the u.s.. i needed to repeat a buy to re-stock supplements. i then was refused by the system as it noted all of a sudden that they do not ship to my location. i thought ok- i will contact them directly. i did. no one responded. i waited many days before i decided to write again, i did and the second time put it all in huge FONT. they finally responded by saying: shipping to my location is canceled indefinitely. i wrote back asking ? i do place other purchases from other locations from europe and other place and have them shipped by UPS and or FedEx without any issue. NO one responded. Unfortunately, bad service with the euro supersmart branch by ignoring and not providing logical replies. This rank is now modified- i am giving 5 stars to the American Supersmart supplier because they reached out to me in order to try and help when they got my first rate published review here even though my complaint is not against them. they are the ones who contacted their colleagues in the euro branch and ONLY then i received a reply from euro supersmart without even trying to show they care or find a solution like offer a different shipping option if there is an issue as they say. from now on i am only buying from the American Supersmart. I want to say Thank you for the USA Supersmart support and for the quick efficient shipping, i hope the in euro supersmart they take notice and change their ways.
KAPELLNER Yuval
17 Days
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BUISSON Laurence
18 Days
Supersmart carries a unique variety of supplements. I found a prebiotic that works for me and is only available through them. They sent it quickly and have a nice website to check out other usefull items.
BROCKNER Dorothy
19 Days
I saw an add for an item I had used. It had new info on it, so I am trying it again.
Larry
27 Days
Easy purchase, good product. Your online site makes it very easy to purchase, especially as a returning buyer. Tx
Graham Marcott
28 Days
I have ordered a lot from this company. I'm not so sure that any of it has made a difference in my health or well being. I'm trying different things and seeing what works. I don't like that they only show 5 star reviews of many items on their site. If something has 8 reviews and it has a 4.3 rating, where are the reviews that don't give the supplement 5 stars? This leads me to think this company is shady. I may have to find another. UPDATE: I appreciate your response. Trust pilot shouldn't cherry pick the reviews. You should have some say in that. I have changed my rating to reflect your response
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29 Days
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30 Days
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DOMINIC
30 Days
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ALMUTAWA Ahmed