how to gain weight and stay on calorie surplus without motivation (and i dont eat out a lot and i barley have food at home)

Answer 1

Gaining weight requires a sustained calorie surplus, which means consuming more calories than your body burns. While it can be challenging to stay motivated throughout the process, here are some tips to help you gain weight even if you don't eat out frequently and have limited food availability at home:

1. Create a meal plan: Plan your meals in advance to ensure you meet your calorie requirements. Make a weekly menu and prepare meals ahead of time if possible. This way, you can be more intentional about consuming enough calories.

2. Include calorie-dense foods: Focus on foods that are high in calories to make the most of limited food availability. Some examples include nuts, seeds, nut butter, avocados, olive oil, cheese, whole milk, full-fat yogurt, granola, and protein-rich foods like lean meats, eggs, and legumes. Incorporate these into your meals and snacks whenever possible.

3. Snack strategically: Since you mentioned having limited food at home, it's important to make the most of your snacking opportunities. Keep high-calorie snacks on hand, such as trail mix, protein bars, dried fruits, and homemade smoothies with added protein powder or nut butter.

4. Prioritize protein: Adequate protein intake is essential for muscle building and weight gain. Ensure you include protein sources in each meal, such as lean meats, poultry, fish, eggs, dairy products, tofu, tempeh, and legumes.

5. Drink your calories: Consider adding calorie-rich beverages to your diet, such as milkshakes, smoothies, and homemade protein drinks. These can be a convenient way to increase calorie intake, especially if you struggle with large food portions.

6. Increase portion sizes: When you eat, try to increase your portion sizes gradually. Add a little extra food to your plate or take second helpings to slowly increase your calorie intake over time.

7. Stay consistent: Consistency is key when aiming for weight gain. Make a routine of eating regularly and aim to consume calorie-dense meals and snacks throughout the day.

Remember, it's important to consult with a healthcare professional or a registered dietitian to ensure you are gaining weight in a healthy and sustainable manner. They can provide personalized advice based on your specific needs and help you monitor your progress.