How to Gain Weight?

Losing weight can be very frustrating just like trying to gain weight. Regardless of whether you are naturally a skinny person, a fast-metabolic hard-gainer or a person coming back to weight addition after a weight-loss period, such a task should be meticulous and persistent.

Weight gain is not related to eating junk food or filling oneself with anything and everything. It is about nourishing your body in the right manner to ensure that you become strong, are more energized and maintain health into old age. In this article, we will guide you through easy, scientifically proven and long-term solutions on how to increase healthy weight naturally. It contains everything you want such as smart eating and good exercising.

Eat Frequently

To increase your weight, your body must be within the calorie surplus state i.e. taking in more calories than the ones burnt. This can be done in one of the simplest ways, and that is by eating more frequently (eating more times a day).

Instead of just 3 large meals, aim for:

·         3 main meals (breakfast, lunch, dinner)

·         2-3 tiny/light meals/or mini-meals in between (mid-morning, after work-out, before going to bed)

Every meal that you consume is a chance to feed and energize your body.

Timing Tips:

·         Do not miss a mid-morning meal-revive your body early in the morning

·         Stay true to your food- every 2-3 hours- this will keep you hungry and also energetic most of the time

·         Consume protein and complex carbs combined with rich nutritious fats at every meal

Calorie-dense snack ideas:

·         Peanut butter and vitamin enriched cereal breakfast

·         Peanuts and pieces of almonds or blended nuts of the appropriate size

·         Avocado and Eggs

·         Sanitized cheese cubes

·         Banana and ghee or nut butter

Snacking will prevent energy crashes as well as the recovery of muscles, especially during heavy training.

Choose Food with Nutrients:

It is also easy to take sugary or fried food when one wants to put on weight-but that will not increase health, only fat. To achieve this, one should consume foods with a lot of nutrients, which supply both calories and vitamins, minerals, and nutrients that build muscle.

Increase consumption of such calorie rich foods of high nutrition:

·         Eggs-These also contain B vitamins, protein and healthy fats.

·         Nuts and Seeds- Almonds, walnuts, flaxseeds and chia-nut are good sources of high calories, which contain omega-3s

·         Restorative grains-Brown rice, oats, quinoa, millet- help you to get carbs that will be a continuous process even when you stop consuming them.

·         Good fats - Olive oil, coconut oil, ghee are easy to add to the dishes

·         Fish and lean meat- chicken, turkey, salmon and rohu can as well be good source of protein

·         Dairy - Yogurt, dairy milk, paneer have protein and calcium in them

·         Legumes - Lentils, chickpeas, kidney beans are carbs rich and rich in protein too 

Pro tip: Mix some ghee or olive oil into cooked vegetables, rotis or rice it is a simple trick to add nutritionally dense calories and also increase the size of the meal to some extent.

Smoothies and Shakes

When it seems to be hard to get all the necessary calories with the help of solid food, moving to the liquid ones might do wonders. These smoothies and homemade shakes blend easily without causing any blatant disruptions, can be customized in a plethora of ways, and can be loaded up with a variety of nutrients that are considered essential.

You will be able to prepare your own nutritious wholesome mixes instead of buying commercial mass gainers.

Muscle-Builder Shake Idea:

·         Two tablespoons peanut butter

·         1 banana

·         One cup of whole milk (or any other plant-based milk)

·         No more than a teaspoon of oats

·         Optional: 1 scoop (or tablespoon) of whey to sweeten it you can add 1 teaspoon of honey, or you can use few dates in the same amount.

Vegan Shake Gainer

·         One cup of soymilk, almond milk, or any other plant milk

·         1 tablespoon chia seeds

·         Just one tablespoon of flaxseed oil

·         Not more than a couple of handfuls of nuts

·         1 banana

·         Some nuts

Drinkable after a fitness practice in the gym or as a night snack, the shakes will support muscle recovery and keep the calories at the same level.

Exercise

Increasing the food intake without exercising will mainly result in fat gain. In order to make sure you are gaining lean muscle; you will need to use resistance training.

Start with exercising groups of muscles that are larger:

·         Squats

·         Deadlifts

·         Bench

·         press

·         Pull-ups

·         Rows

·         Overhead press

Why is resistance training important?

·         Assists in giving the body strength as well as building of muscles

·         In-organic diet, as a whole strengthened

·         Increases the metabolism and hormone stabilization

·         Puts upon the weight a figure of thine-to weight, but not to size

Engage in exercise 3-5 days per week with emphasis on progressive overload (weigh ship by degree or repetitions one can do). Don’t forget to take rest days because it is during these days that muscles do actually grow.

Summary

Losing weight can be done by eating more junk, by eating smart, by keeping yourself in the gym regularly, and being more disciplined.

In case you have to get on healthy weight, you are to do the following:

·         The target should be continuous eating that has 5-6 meals a day

·         Consume nutritious foods which are rich in good calories

·         Include liquid foods like smoothies and shakes so that there is balanced to give to the body easily

·         Train on the one programme, whereby the muscles are divisible

Whatever your reason to be less weighted, or just seeking to have stronger body, it takes time and a lot of perseverance. There is no shortcut, there is a way to do it the natural, easy way, proven way to get there.