While on the one side, people keep trying to lose weight, on the other side some people struggle with the problem of weight gain. Gaining weight can also be a challenge, especially for those who have a fast metabolism or who are naturally slim. To gain weight, it is important to follow the right diet, exercise, and lifestyle. In this article, we will discuss 10 effective tips to gain weight in detail.
10 Effective Tips To Gain Weight
1. Increase calorie intake
The most important thing to gain weight is to increase your daily calorie intake. This means that you have to add extra calories to your food and drinks. You can include things like nuts, seeds, avocado, yogurt, cheese, and eggs in your diet. These foods are high in calories and are rich in nutrients.
Tips:
- Add nuts and dried fruits to oatmeal in the morning breakfast.
- Add olive oil or avocado to salads.
- Use extra cheese or ghee in dinner.
Usually, we don’t know how many calories we should take according to our weight target but thanks to TDEE (Total daily energy expenditure). This helps us to understand how many calories we should take. Calculating TDEE will be a good decision in the weight gain journey.
2. Increase protein intake
Protein plays an important role in weight gain as it helps build muscles. Include protein-rich foods in your diet such as eggs, chicken, fish, milk, cottage cheese, and pulses. Protein shakes and supplements can also be a good option, especially for those who do not get enough protein.
Tips:
- Start the day with a protein shake.
- Eat chicken or fish for lunch.
- Use cottage cheese or eggs for snacks.
3. Eat frequently
Instead of having three large meals a day to gain weight, eat five to six small meals. This will keep your stomach from remaining empty and you will be able to consume more calories. Eating small meals will also keep your metabolism going and you will be full of energy throughout the day.
Tips:
- Have snacks in between three large meals.
- Eat something every two to three hours.
- The food should have a good mix of protein and carbohydrates.
4. Have high-calorie snacks
Having high-calorie snacks in the afternoon and evening is helpful in gaining weight. You can eat things like nuts, peanut butter sandwiches, cheese, fruit smoothies, and protein bars. These snacks contain a high amount of calories, which helps in gaining weight.
5. Exercise
Exercising is also important for gaining weight. However, you should focus on weight training and strength training instead of cardio exercises. Weight lifting and bodybuilding exercises increase muscle mass, which leads to weight gain. Do weight training three to four times a week and focus on each muscle group.
Tips:
- Do biceps curls and bench presses.
- Do squats and deadlifts.
- Do 3-4 sets of each exercise and keep increasing the weight.
6. Get enough sleep
Getting good sleep is essential for gaining weight. Your body repairs and grows muscles during sleep. Get 7-8 hours of sleep every day. Lack of sleep can slow down your metabolism and impede muscle growth.
Tips:
- Try to sleep at the same time every night.
- Reduce screen time before bed.
- Sleep in a comfortable and quiet environment.
7. Reduce fiber intake
To gain weight, fiber intake should be reduced. Fiber-rich foods fill the stomach quickly, which prevents you from consuming more calories. However, fiber should not be completely abandoned, just keep its quantity balanced. Control the amount of fiber-rich foods in your diet and focus on more calorie-rich foods.
Tips:
- Eat vegetables, but eat them cooked.
- Eat fruits, but control the amount of high-fiber fruits.
- Eat whole grains, but in limited quantities.
8. Drink high-calorie drinks
To gain weight, consume high-calorie drinks. Drink things like milk, fruit juices, smoothies, and protein shakes. These drinks contain high amounts of calories, which helps in weight gain. You can also add nuts, seeds, and honey to your drinks.
Tips:
- Drink milk mixed with honey and nuts.
- Make a fruit smoothie and add yogurt and protein powder to it.
- Make a chocolate milkshake.
9. Reduce stress
Mental stress can be a hindrance to weight gain. Stress can lead to a loss of appetite and make it difficult to gain weight. To reduce stress, resort to yoga, meditation, and relaxation techniques. Stay busy with your favorite activities and stay happy.
Tips:
- Do meditation and yoga daily.
- Spend time in your hobbies.
- Spend time with friends and family.
10. Be consistent
Efforts to gain weight can be a long process and may take time. So be patient and be consistent. Follow your diet, exercise, and lifestyle and over time you will reach your goal.
Tips:
- Keep a progress diary.
- Measure and note your weight every week.
- Stay motivated by keeping your goal in mind.
Conclusion
Gaining weight is not an easy task, but it is possible with the right diet, regular exercise, and a healthy lifestyle. Follow the above tips and be patient. Gradually, you will reach your goal and enjoy a healthy life. Remember, healthy living is the basis of true happiness. Patience, regularity, and positivity are the key to this weight gain journey. Take care of your body and live a healthy life.
Additional Tips:
Keep yourself motivated: It is very important to keep yourself motivated in the process of gaining weight. Set small targets keeping your goal in mind and monitor your progress.
Consume healthy fats: Healthy fats help in gaining weight. Include avocado, nuts, seeds, and olive oil in your diet.
Keep a diary: Keep a food diary and record your diet and exercise in it. This will help you understand where you need to improve.
Consult a doctor or dietician: If you are having difficulty gaining weight, consult a doctor or dietician. They can create a personalized plan for you and help you in your efforts.
The right mindset:
Mindset also plays a huge role in the process of gaining weight. Maintain a positive mindset and believe in yourself. Always remember that this can be a long process and may take time. Keep moving towards your goal with restraint and patience.
Thus, with the right diet, regular exercise, and a healthy lifestyle, you can be successful in gaining weight. Follow these tips and live a healthy and balanced life.