For many people, gaining weight is a big challenge. People with a thin body are often worried about their weight and keep looking for ways to gain weight in a healthy manner. There can be many reasons for weight loss like poor nutrition, fast metabolism, genetic factors or some diseases.
But there is no need to worry, because by making the right diet plan and making some changes in lifestyle, you can easily increase your weight. In this article, we will learn about some effective and easy ways to increase weight. These include – healthy diet tips, weight gain foods, exercise, and some home remedies.
We will also learn how you can control your weight by making small changes in your daily routine. So let’s start and know some easy and effective ways to gain weight.
Easy Ways to Gain Weight
| weight gain tips | Description |
|---|---|
| increase calorie intake | Eat 300-500 extra calories daily |
| Increase protein intake | Take 1.6-2.2 grams of protein per kilogram of weight |
| Carbohydrates and Fats | Eat healthy carbs and fats |
| small meals | eat 5-6 times a day |
| weight training | Do weight lifting 3-4 times a week |
| get enough sleep | Get 7-9 hours of sleep daily |
| reduce stress | Practice yoga and meditation |
| drink water | Drink 8-10 glasses of water throughout the day |
Healthy Diet Tips
To gain weight, the most important thing is to improve your diet. Here are some key diet tips:
- increase calorie intake: Increase your daily calorie intake by 300-500 calories.
- Increase protein intake: Take 1.6-2.2 grams of protein for every kilogram of weight.
- eat healthy fats:Eat healthy fats like nuts, avocado, olive oil.
- Eat complex carbs: Consume oats, brown rice, sweet potatoes.
- eat fruits and vegetables:Eat plenty of fruits and vegetables for vitamins and minerals.
- eat small meals: Take small meals 5-6 times a day.
Weight Gain Foods
There are some foods that are especially helpful in gaining weight. These include:
- Milk and Dairy Products
- eggs
- Lean meat and fish
- Nuts and Dry Fruits
- Potatoes and Starchy Vegetables
- Oats and Whole Grains
- Protein Shakes and Smoothies
- peanut butter
- avocado
- dark chocolate
Exercise and Workout
Eating alone does not increase weight, along with it regular exercise is also important. Some effective exercises are:
- weight lifting: Do weight training 3-4 times a week.
- compound exercise: Squats, deadlifts, bench press.
- bodyweight exercises: Do push-ups, pull-ups, dips.
- cardio: Do light cardio 1-2 times a week.
Lifestyle Tips
To gain weight, you will have to make some changes in your lifestyle:
- get enough sleep: Take 7-9 hours of sleep daily.
- reduce stress: Practice yoga and meditation.
- drink water: Drink 8-10 glasses of water throughout the day.
- quit smoking: Smoking increases metabolism.
- drink less alcohol:Alcohol burns calories.
Home Remedies
Some home remedies can also help in weight gain:
- Milk and Banana Shake
- Ashwagandha Powder
- sesame laddus
- fennel water
- Amla Juice
Diet Plan for Weight Gain
A sample diet plan that can help in weight gain:morning breakfast,
- 2 eggs (omelet or boiled)
- 2 bread slices (whole wheat)
- 1 cup milk
- 1 banana
mid morning snacks,
- 1 handful mixed nuts
- 1 apple
lunch,
- 2 rotis
- 1 bowl dal
- 1 bowl vegetable
- 1/2 bowl rice
- 1 bowl curd
evening snacks,
- 1 protein shake
- 2-3 biscuits
dinner,
- 2 rotis
- 1 bowl paneer curry
- 1 bowl mixed veg salad
- 1 bowl kheer
before sleeping,
- 1 glass milk (with ashwagandha powder)
Supplements for Weight Gain
Some supplements can also help in weight gain:
- Whey Protein Powder
- mass gainer
- creatine
- vitamin D
- Omega 3
But before taking any supplement, definitely consult a doctor.
Things to keep in mind while gaining weight
It is important to keep some things in mind while increasing weight:
- Increase weight gradually, not all at once.
- Focus on healthy foods, not junk food.
- Exercise regularly.
- Keep track of your progress.
- Get enough sleep and rest.
- Keep stress under control.
- Increase water intake.
Benefits of Weight Gain
There are many benefits of gaining weight in a healthy way:
- physical strength increases
- Immunity becomes stronger
- Energy level increases
- Mental health improves
- confidence increases
- improves body shape
Reasons for Not Gaining Weight
If you are not able to gain weight even after taking all the measures, then there could be some reasons for this:
- fast metabolism
- thyroid problem
- genetic factors
- mental stress
- Side effects of some medicines
- digestive problems
In such a situation, it would be appropriate to consult a doctor.
Myths and Facts about Weight Gain
myth: Just eating food increases weight.
Truth: Weight increases not just by eating, but by proper diet and exercise.
myth: Eating junk food increases weight quickly.
Truth: Junk food increases unhealthy fat, not healthy weight.
myth: It is important to take protein powder.
Truth: Adequate protein can also be obtained from natural foods.