If you are plump, you want to lose the excess weight, and if you are thin, you want to gain weight. The grass is always greener on the other side! While everyone wants to look slim and fit, a skinny frame might compel women to gain weight using different products, which may have unwanted side effects.
Weight loss is a serious issue in the United States. Consumers constantly see advertisements and news reports on trendy diets, flashy products, and magic pills promising to help them lose weight but rare for Weight Gain.
Weight gain can be a time-consuming process. But you have to be patient and practice it correctly. Your aim is to put on weight in a healthy manner, not to add unhealthy pounds! So, focus on eating food, but at the right time and in the right quantity, rather than searching for various weight gain diet plans.
In this article, we have listed a few effective diet tips that can help you gain weight.
1. Include Calories in Your Diet
Everything we eat has some calorie content. So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. You need to take in more than 250 calories daily to add roughly half a kilo to your current weight.
- Eat foods that are rich in calories like pulses, cereals, meat, bread, rice, dry fruits, and nuts.
- Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins, and eggplants to your diet.
- Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight, not cholesterol!
- You can even add olive oil in generous quantities to your salads.
- Another way to add calories to your diet is by increasing the consumption of dairy products. Don’t cut back on the fat content in your milk. Do not ask for low-fat curd at the store. Make sure you consume a full calorie dairy product.
2. Increase the Number of Meals
Have six meals a day – three big meals and three small. Breakfast, lunch, and dinner should be heavy and calorie-rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.
Frequently eating every three to four hours helps maintain consistent energy levels in your body. The meal portions are not big, so there is no fat gain.
3. High Proteins along with Calories
Only calories won’t add to your body weight; you need to include the right amount of proteins in your diet. Remember, if you want to put on weight and look fit, you need to build muscles, not flab.
Eggs, lean meat, fish, skinless chicken, pulses, sprouts, and dairy products that rich sources of proteins. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.
4. Healthy Fats
Good fats are necessary for muscle growth and production of hormones like testosterone. This is essential for the growth and strength of muscles. This also helps to elevate the metabolic rate, which in turn helps the body lose bad fats and gain good fats. Fats are essential for many vital body functions. Polyunsaturated and monounsaturated fats are considered good fats that can be obtained from nuts, leafy veggies, salmon, flaxseed oil, avocados oil, and many seeds. Healthy fats are also a good source of omega-3 and omega-6 fatty acids.
5. Weight Gain Supplements
In some cases, just the diet and exercise may not bring results as quickly as you expect. Another way to go about this is by including some additional supplements in your diet.
Whey protein is an increasingly popular supplement you can add to your milk or smoothies.
Yoga addresses the root of many conditions such as stress, poor metabolism, and lack of stamina. It helps to find a solution, and thereby, helps you to gain weight. It often increases the practitioner’s appetite.
- Sarvangasana helps to normalize your weight according to your age and height.
- Pawanmuktasana helps to release any complication related to your stomach and increase your appetite.
- Vajrasana works as a strength training pose and helps you to gain more muscles.
7. Exercises to Gain Weight
Here is a list of exercises that will help you build muscle. Make sure you do these exercises under the supervision of a professional trainer. Do not forget your sports drink!
- Twisting Crunches
- Leg Press
- Leg Extension
- Leg Curls
- Arm Curls
- Shoulder Shrug
- Seated Dumbell Press
- Triceps Push Down
- Barbell Squats
- Ab Roller
- Incline Dumbell Press
- Side Lateral Raise
- Dumbell Lunges
- Weighted Crunches
8. Eliminate Stress
Losing or gaining weight has always been a stressful event for the concerned person. Stress often becomes a major hurdle in your way when you try to gain or lose weight. Therefore, it is important to be stress-free while performing exercises to lose or gain weight. Have a relaxing bath to reduce the stress. Or, put on some good music and dance till you drop. Meditation, yoga, and breathing exercises also work well to reduce stress.
9. Get Enough Sleep
The next big step is to make sure you get enough sleep. Experts say that sleep is very essential for a person’s health and well-being. Sleep, like nutrition and physical activity, is an essential determinant of your health and well-being. A person needs a minimum of eight hours of sleep every day to stay fit and fine. This will give your body enough rest so that it can function properly.
10. Keep Yourself Motivated
Gaining weight is no joke. It is much more difficult than losing weight. However, if you want to reach your goal, you have to stay focused. Do not set unrealistic goals for yourself. You cannot expect to gain weight and flaunt the perfect figure immediately. In case you set your goals way too high, you will easily become overwhelmed and feel like quitting this entire thing soon.
Make sure your weight gain goal doesn’t exceed more than four pounds a month. More than that could be unhealthy and temporary. Always remember one thing – everyone’s body is different and unique in its own way. Once you are successful in achieving a healthy BMI, switch your focus from how you look to how you feel.