You can gain healthy weight with a combination of proper diet and exercise. This combination will not only make you gain weight but also make you more attractive. Here are 15 easy ways to gain weight quickly.
Ways to Gain Weight Quickly #1
It is recommended that you gain weight gradually with 500 calories per day which will increase your weight by 0.5 kgs per week. Your ideal weight will depend on your height, age and gender. For this you need to check your weight in a BMI calculator.
Ways to Gain Weight Quickly #2
To gain weight, it is important to build a good appetite so you can have the right food in larger proportion. Stay active is one way of building a good appetite – one hour of physical activity or exercise can help you build a ravaging appetite. You can also try a glass of to increase hunger.
Ways to Gain Weight Quickly # 3
Two mistakes lean and lanky individuals make are – eat very often and eat a lot of junk food. On the contrary, eat three large meals and cut out the smaller snacks, it build an appetite. But make sure the meal contains nutritional calories, starchy foods and proteins.
Ways to Gain Weight Quickly # 4
The next mistake skinny people make is consuming junk food carelessly. But did you know, you can put on weight at the wrong places internally even though externally you appear skinny.
Ways to Gain Weight Quickly # 5
Quit smoking – smoking cut shorts or douses your appetite. Do not smoke before eating or you can try giving up this addiction.
Ways to Gain Weight Quickly # 6
In order to gain weight you need a healthy and balanced diet. By this we don’t mean you need to munch only on salads and energy bars. Your meals should include a wide variety of ingredients and foods of different colours. Let’s find which of these foods that can help you gain weight fast.
Ways to Gain Weight Quickly #7
In order to build muscle or body mass, add a fair share of proteins in your diet. Protein is an ingredient that is vital for a post workout snack, why, because it helps build muscle which is important for recovery after a workout. Likewise, protein intake helps you build muscles.
Ways to Gain Weight Quickly # 8
Arnav Sarkar, our Strength and Conditioning coach lists out food that you can consume to gain healthy weight. He says, “Focus on foods that have a high caloric content, because calories do matter when trying to pack on the mass. Also balance is crucial for weight gain.”
Ways to Gain Weight Quickly # 9
Foods to gain weight:
A spoon of cheese or butter
Ways to Gain Weight Quickly #10
Fibre intake should be only sufficient to regulate bowel movements and to avoid constipation. Opt for whole grain cereals, sprouts, green leafy vegetables, which provide adequate amounts of fibre as well as nutrients. Fats are a good source of energy, hence can be consumed liberally but excess of saturated fats as ghee, vanaspati etc. should be avoided as in due course of time they may lead to elevated levels of bad cholesterol. Good sources of vitamins and minerals should be consumed to ensure good nutritional status and build up for the deficiencies which may be present. Fruits and vegetables should be taken in adequate which provide essential vitamins and minerals. At least 2 – 3 servings of fruits should be taken.
Ways to Gain Weight Quickly # 11
In general gaining weight (adding muscle) means that calorie intake has to exceed calorie output. Furthermore the excess calorie must be used for the extra activity and muscle building only but not be stored as body fat. This in reality takes time and is a slow building process. Initial weight gain of a few pounds will be quick as the extra carbohydrates draws in water into the muscle cells. But real solid lean muscle mass takes time and one needs to be consistent with not only the training but the right nutrition day in day out.
Ways to Gain Weight Quickly #12
Never let your protein intake go lower than 1g/lb of body weight when you are aiming to add long-term muscle. It’s the building block of muscle, and your body is going to be starving for it.
Ways to Gain Weight Quickly #13
Exercises that stimulate the larger muscle groups at once are best as not only the work done at that moment will be more but the body will demand more calories for recovery many days after the workout as well. This creates an ideal environment for growth of new muscle mass and the right kind of weight gain.
Ways to Gain Weight Quickly #14
Weight training is the best way to gain weight. And certain weight training exercises like squats, deadlifts, overhead presses, bench presses, barbell rows, etc are the best ones. Bodyweight exercises like dips, pull ups, are also great and help to gain weight.
Ways to Gain Weight Quickly # 15
Stress can be a factor to prevent to from gaining weight. If your job requires you to be outdoors often increase your food intake and the calories.