Weight Gain Tips

1Nowadays some of the people are overweight and some are underweight and skinny. Proper diets should be taken to gain weight. The person having Body Mass Index (BMI) less than 18.5 is considered as underweight. Being underweight is common among girls and women. Some of the people are underweight because of Thyroid, cancer, eating disorder, Diabetes, Infections.

How to gain weight

  1. Eat more calories2

You should eat food with more calories than your body needs. In simple language we can say the calories in should be greater than calories out ( calories in> calories out). If tou want to gain weight slowly then you should aim for 300-400 calories more than you burn in a day. And if you want to gain weight fastly then you should aim for 600-700 calories more than you burn in a day.

  1. Intake proteinsvarious protein sources
    The most important nutrient for weight gain is protein. Muscles is made up of protein. Without it most of the calories end up as body fat. A study shows that intake of proteins causes many of the calories to be turned into muscles. High protein include meat, fish, eggs, many dairy products, legumes, nuts.
  2. Eat 3-4 a day
    We should eat high calories and high fat food like crabs. To achieve weight gain a person should eat 3-4 a day and try to add in energy dense food and snacks.
  3. Eat energy- dense food
    A person should try to eat more of energy dense food. Adding spices, sauces, condiments can help eat more food. Energy-dense food includes:-

a) Nuts: Almonds, walnuts, peanuts etc.

b) Dry fruits: Raisins, dates, prunes etc.

c) High-fat dairy: Whole milk, full-fat yogurt, cream, cheese.

d) Fats and oils: olive oil and avocado oil.

e) Grains: Oats and brown rice.

f) Meat: Chicken, beef, pork, lamb etc.

g) Tubers: potatoes, sweet potatoes and yams.

h) Dark chocolate, avocados, peanut butter, coconut milk etc.

5. Lift heavy weight
To ensure that most of the calories turn into muscles and not fat cells one should lift weights.

6. Don’t drink water before meal

7Drinking water before meal can fill your stomach and will fail to introduce enough calories.

  1. Eat again and again
    One should eat as many time as possible in a day specially before going to bed.
  2. Drink milk
pouring milk in a glass isolated against white background

This can help in getting high-protein and calories.

  1. Add cream to coffee
    10Cream can help in increasing calories in a body.
  2. Get quality sleep

11 It is important for muscle growth.

  1. Don’t smoke

12 Smokers have comparatively less weight than non-smokers and quitting smoking helps in gaining weight.