- Do compound exercises and lift weights
- Avoid consuming packed fruit juices as they contain lots of sugar
- Include a nutritional diet plan in your weight gain regime
- Choose your dinner wisely before heading to sleep
Are you trying to gain more weight? Looking to incorporate ways in your lives to gain extra kilos. We understand that gaining weight is as difficult a task as losing weight. Many believe that only a few who wish to put on a little weight but as a matter of fact, there are many people who long to add some flesh to their bony structure.
You require the same amount of dedication and hard work as required during your weight loss process. If you wish to gain weight in a few days, then get ready to test your limits. Here are some tips that will help you gain a few extra kilos, it won’t make you hefty and muscular, but it definitely will help:
Indulge in a Nutritional Diet to Gain Weight
Gaining weight does not necessarily mean that you have to eat food items which are high on trans fat. A nutritional diet plan is equally essential during weight gain as it is during a weight loss program. Stick to high on calorie foods like seeds, nuts, peanut butter, starchy vegetables, low-fat dairy products, eggs, beans and whole grains. While you are gaining weight, you still do not have the liberty to eat everything which comes your way. You must refrain yourself from foods like burgers, cheesecake, potato fries, onion rings, candies, hot fudge and sundaes. These foods may tempt you but they are improper for your health in all aspects.
Don’t Stop Exercising to Put on Weight
If you think workouts should only be associated with weight loss then you stand completely wrong here. In order to eat more calories than what you spend, you must include a muscle building regime in your weight gain plan. Follow some weight gain exercises like twist curls, squats, dips, deadlifts, etc. Instead of repeating the exercises rigorously, lift heavy weights in one go. Take rest for at least 3 minutes between each set.
Double your Food Intake to Increase Weight
Read: 9 Simple and Easy to Follow Tips to Gain Weight for Women
Although this might sound exciting and simple when it comes to performing it practically you may face a tough time. If earlier you were eating three meals a day, now you must double the quantity and eat at least 6 times and each meal should be in equal portions. You might have to force the extra food upon you for some weeks. Each extra 500 calories eaten per day will add 1 extra pound to your weight in 1 week.
Calculate your calorie requirement to gain weight
Each individual is different therefore their calorie requirement also differs. What you need to do is keep a check on your calorie requirement and intake. Once you have figured it out, add 500 more calories to your daily consumption by introducing high-calorie foods to your diet. This will help you gain weight within a week. Fixing a schedule for your meals will help you consume ample calories throughout the day.
Include Nutritious Beverages in your Diet to Gain Weight
Just like your food items, the beverages which you plan to introduce into your diet plan should also be high on calorie content but at the same time should not cause any harm to your health. Opt only those beverages which have healthy calories which means you must avoid drinks like packaged fruit juices as they have high sugar and preservative content. Drink only fresh hand-made juices. Stay at a distance from aerated drinks like colas, flavoured coffee drinks, or sweetened teas etc. You may find these drinks high on calorie content but they are harmful to your body as they contain unhealthy fats.
Shift your Focus to Hefty Foods to Gain Weight
In order to add some extra kilos to your weight, you don’t necessarily have to consume more high-fat foods. In fact, you should opt for denser foods which will help you gain weight safely and gradually. Try these options:
Drinks: Introduce proteins shakes, juices or whole milk into your diet and avoid aerated drinks
Bread: Substitute your white bread with whole wheat or oat bran breads. These breads are more nutritious than your normal white breads. Use cream cheese, peanut butter, jam or honey on these breads to add some extra pounds to your mass
Vegetables: Avoid watery vegetables like broccoli, cauliflower, green beans or cucumbers. Instead, introduce starchy vegetables like potatoes, corn, carrots and beets in your diet
Fruits: Opt for dense fruits instead of watery fruits. Choose bananas, apples, pears, and pineapples over oranges, peaches, plums, and watermelon
Add Extra Oils: While you cook your food, add some extra drops of oil. Use unrefined oils like olive, coconut, canola, palm and butter. The normal vegetable oils found in the kitchen, also known as Soyabean oil, are harmful to your health due to their trans fat content. Oils which have omega-6 fatty acids like safflower oil, sunflower oil and peanut oil are less healthy but still tolerable
Sandwich Spreads: Those deliciously colourful looking spreads kept in the supermarket must have always tempted you. So, grab a pack as soon as you are done with planning your weight gain diet plan. Spread those toppings on your bread. Some of the suggested spreads are cream cheese, guacamole, olive oil, nut butter, sour cream and mayonnaise. A high source of calories, you can further add meat or fish shreds to make your sandwich rich
Eat Smoothies to Get Fat
In place of drinking protein shakes or taking pills for nutrition have a smoothie. These smoothies can make your weight gain plan a delicious task. Eat foods like yoghurt, almond butter, protein powder, nuts, fruit juices, soya milk, etc. You can also make a tempting smoothie out of these ingredients which will suffice as a whole meal.
Avoid Running to Get Fat
You don’t want to shed those little extra pounds which you have gained after a really hard work. Running can make you shed those calories instantly. Stay at a distance from such activities.
Start Weight Training to Gain Muscle Weight
Instead of Accumulating those extra calories on your body in form of extra weight, you should convert it into lean body mass. This will also help you with stimulating your appetite. Apart from this, the muscle training exercise stimulates your metabolism system which makes you consume more calories for weight gain. Lift heavy weights to an extent that after 12-13 steps you give up. Force a repeat on yourself which will make your muscles work harder. Aim at increasing your threshold of pain.
Drink Lots of Water to Stay Hydrated
Water plays a very significant part in increasing your weight. To stay healthy while gaining weight it is very necessary to give your body enough liquid. Drink half a gallon or more of water.
The Diet Plan – the Most Important Part of Weight Gain
If you are aiming at gaining weight within a week’s time, this diet plan will help you through. For 1 week follow this diet plan and you will notice a change in your body on the 8th morning.
Keep 10 almonds soaked in water over-night and eat them as soon as you wake up the next morning. You must have a glass of banana shake during breakfast clubbed with either 1 bowl vegetable daliya or vegetable oats. You can substitute these with 2 slices of multigrain bread or 30g paneer, tofu or chicken breast.
- During mid-morning, have 1 whole fruit of your choice and drink 1 glass of lassi, coconut water or butter milk
- In lunch, you must have 2-3 chappati with 1 bowl vegetables and cottage cheese and curd
- During your snack time, have 1 glass banana shake again along with 2 biscuits, 1 bowl upma or 1 grilled sandwich
- Before dinner, don’t forget to have 1 bowl chicken or vegetable soup
- In dinner, have 2-3 chappatis along with 1 bowl vegetable, 1 bowl dal, 1 bowl curd or sweet dish
- Before going off to sleep, have 1 glass of milk with a pinch of turmeric and 1 tablespoon honey in it
Keep a Track of your Calorie Intake
It is very important for you to keep a record of calories you have consumed all day long. This will help you understand where you lack calorie consumption and you can then work specifically on those areas.
Read: 7 Remedies that Can Help You Gain Weight
Be Careful with your Dinner
Be wise while choosing your dinner. Avoid unhealthy fats especially when you are heading right towards the bed. Do not consume foods which have saturated fats. Consume more protein rich foods and consider alternatives for red meats like skinless chicken, fish, turkey, beans and tofu.
Weigh Yourself Same Time Everyday
Your weight may keep fluctuating all throughout the day. Therefore, set a time when you can weigh yourself. This will help you get accurate results and will guide you toward the right diet plan. Consider measuring your weight early in the morning before consuming any meals.
Maintain the Regime to Gain Weight
If by looking at the results, which can be positive or negative both, you shouldn’t lose your calm. If you haven’t gained as much as you were expecting or have achieved extraordinary results, you should still stick to your regime. If you stop sticking to your diet plan right in the middle, you may shed those extra calories instantly. If you are bored with your routine, switch between your meals or take a break. But get back to the regime as soon as possible to get desired results.
Add More Protein to your Diet to Increase Muscle Weight
Adding more proteins to your diet is very essential especially if you are weight training. Proteins help in muscle building and make your body look more toned. You will look and feel strong if you consume more proteins in your diet. Some of the common sources of proteins are Milk, soy milk, eggs, cheese, yogurt, peanut butter, fish, beans, tofu, etc.
Get Enough Sleep
When your body receives enough sleep, it can sustain energy. Have at least 8 hours sleep during the night to avoid fatigue and shedding of calories.
Read: 4 Ways in Which Lack of Sleep Can Make You Fat
Drink More Dairy Products to Get Fat
A glass full of milk with some added chocolate flavour can be a treat for your taste buds and at the same time can help you gain some extra calories. Milk wouldn’t be the most cherished beverage for many. However, if you turn you simple glass of milk into a tasty milkshake, it can give you enough calories.
Be Careful while Choosing Carbohydrates to Increase Weight
Consuming carbohydrates is completely prohibited while you are losing weight. But on the contrary, when you are trying to gain weight, consuming more and more carbs is always advisable. Choose dense and heavy carbs in form of butter or cream cheese.
Eat a Potato Everyday to Get Fat
Eat a potato every day without fail. All types of potatoes are filled with starch which will give a boost to your calorie level. Eat one potato preferably before going to bed so that the carbs you have consumed are not lost.
Increase the quantity of your food to gain weight
Apart from eating more frequently, you must also increase the quantity of food you intake. If that seems difficult, eat every 2-3 hours so that the calorie requirement for weight gain is met. Your meal should consist of protein and complex carbohydrates. Include 2 snack meals between your lunch and dinner timing. Also, have cream soups instead of broth-based soups.
Follow these techniques and you will find a healthy you within a week’s time.
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