Gaining weight fast can be as challenging as losing it. Some might argue that it only takes a few months of binge eating fatty foods to put on those extra pounds, which could be true if we are not discussing ‘healthy’ weight gain. For a healthy, purposeful weight gain, your body needs a well-thought diet chart and a specific set of exercises. The good news is that you can kickstart your weight gain journey at your home itself! How? Read below ‘How to gain weight tips’.
Best Tips On How To Gain Weight
1. Eat A Protein-Rich Diet
Protein adds weight to your muscles. It converts the extra calories in your body into muscle mass. Without sufficient protein intake, the extra calories in your body amount to an unhealthy fat build-up. At the same time, do not overfeed on protein. It can reduce your appetite and cause you to eat less. A daily serving of 1.5-2.2 g of protein per kilogram of your body weight is enough for a healthy weight gain. Protein-rich food includes eggs, fish, legumes, nuts, and meat. (Also Read: Protein Rich Food: 20 Best High Protein Food List)
2. Increase The Number Of Your Meals
A delightful tip indeed for all food lovers out there! If you are trying to gain weight, eat a minimum of 3 meals every day. Keep reading to know what these meals must contain.
3. Eat High-Carb And High-Fat Food
High-Carb and High-Fat food include bananas, potatoes, quinoa, blueberries, sweet potatoes, cheese, chocolate, oats, yogurt, etc. Eat plenty of these foods to pace up your weight gain. Use this excellent how-to weight gain tip to see quick results.
Exercising is vital for weight gain. Among other exercises, you must take up weight-lifting. It channelizes your calories into your muscles instead of your belly. Moreover, weigh-lifting exercises strengthen you too!
5. Eat Large Quantities
Increasing your food intake is simple: use large plates or bowls in your meals. In this way, you can ensure that you consume a wholesome quantity of calories and nutrients.
6. Take Bedtime Snacks
Here is a solution for your late-night hunger pangs and worries about weight gain. Fit in a bedtime snack in your daily diet. It will give you some extra calories.
7. Eat A Good Variety Of Food
Make your plate colorful and variety rich. It will help you boost your nutrient intake and caloric intake. An additional perk would be that you will not get bored with your meals. Include high-fat and high-carb food along with delicious appetizers.
8. Sleep Tight!
Sound sleep is a key to healthy weight gain. It charges up your muscle growth and allows your body to absorb all the nutrients. Plus, sleep gives you rest which is a must for renewed energy to keep at your goal! Sleeping is an excellent how-to weight gain tip and a win-win for your health.
9. Quit Smoking
Those who smoke lose weight. Non-smokers tend to have a healthier weight than smokers. Choose where you want to belong!
10. Include Milk In Your Diet
Milk is highly beneficial for weight gain. It powers your protein intake along with fats, vitamins, and minerals. Combining weight lifting and milk consumption can give you remarkable benefits.
Few More How-To Weight Gain Tips
11. Clock Your Water Intake
Drinking water is always good, but so is its timing. If you drink water before your meals or while eating, you feel less hungry. It affects your calorie intake unnecessarily. So, keep yourself hydrated but not at the cost of the required calories.
12. Use Weight Gain Supplements
One of the most popular how-to weight gain tips is using supplements. Supplements like Monohydrate and Creatine come in handy for your weight-gain goals. You need not consume more than 3-5 grams per day. They show changes in 4-5 weeks. We recommend that you consult your doctor before beginning supplement intake.
13. More Calories, Less Burn
It is a simple equation: eat more calories than you burn. Take care to maintain a balance between your diet and physical activity. Talk to gym experts and dieticians to understand how you can keep such a balance.
14. Add Cream To Your Coffee
It is a small but effective gesture in the direction of weight gain. Cream carries calories. Simply adding it to your coffee is easy to ensure calorie intake. Similarly, add calorie-rich garnishes to your smoothies and yogurt too.
15. Eat Protein First And Vegetables Last
Pick your protein-rich food to eat first. It boosts your muscle mass and pumps enough energy in the body to digest vegetables. It is a simple yet effective trick for weight gain at home.
16. Use Weight Gainer Shakes
Weight gainer shakes are a post-workout ritual for many individuals. They contain carbs, calories, and protein: all necessary components for healthy weight gain.
17. Eat Food That Is High-Energy
High-energy food in your diet is excellent for gaining weight. Here are some energy-packed food items:
Nuts: Walnuts, almonds, macadamia nuts, peanuts, etc.
Dried fruit: Prunes, raisins, dates
Fats and oils: Extra virgin olive oil, avocado oil
We often get caught up with hectic routines that directly affect our diet. Here is where our consistency breaks. Make sure to fulfill your daily meal quota for weight gain. Planning a diet chart in tune with your routine can be helpful.
19. Be Consistent
Whether it is your exercise or diet, be consistent. Weight gain requires commitment. It is natural for you to feel uncomfortable with eating in short gaps. Your body feels comfortable at a specific weight point. While gaining weight, you challenge your body to go beyond that weight point. Hence, you feel low on appetite. Here is where you must remember to keep going. Gradually, you train your body to accommodate more food.
Tips On How To Gain Weight – The Bottom Line
If you are underweight, it is as challenging as being obese. Gaining weight is a slow process that requires consistency and patience, just like weight loss. But, by following some tried and tested how-to weight gain tips, you can inch closer to your goals and feel confident.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace the medical treatment provided by a healthcare professional. Because each person’s needs are different, the reader should check with their doctor to see if the material is appropriate for them.