Thursday , 2 February 2023

How to gain weight ? Your ultimate weight gain guide

weight_gain

When a large portion of the world is enthusiastic about weight loss and taking several efforts to get skinny there are few people, on the other hand, ready to do anything to gain weight. ?We have all come across people who eat round the clock, but never gain a single ounce of fat in their bodies. Obsession towards junk food has made obesity a serious issue and on the other end, size-zero celebrities and skinny models have given us distorted views of the perfect body shape. The common misconception is that if you are overweight you are unhealthy and if you are thin; you are healthy, which is not true. Just like how weight loss is a serious issue, weight gain is also a major concern for most women.

Why am I skinny?

wheat_bread

Firstly, view the body mass index (BMI) chart to check if you?re the right weight for your height. These readings fall under three categories- healthy weight, overweight, and underweight. You are considered underweight when the body weight is 10-20% less than the expected weight for one?s height. If it goes less than 20%, it requires immediate consultation. When your BMI calculator plots you in the underweight range, there are possible reasons for it, which should be noticed and looked at. Here are some reasons why some people are in the underweight category:

  • Hereditary:

Some skinny people are sure to have experienced people coming to them and telling that they looked exactly like their parents when they were young. If being skinny runs in your family, you have high chances of being underweight. In this case, there is nothing to worry about. But you may feel like you want to bulk up and look healthy. This could be one major reason for your skinny state.

  • Physical illness:

Drastic weight loss can also happen due to untreated health diseases. If a person?s state of being thin is not due to genetic factors, then it is recommended that they consult with a doctor to figure out if the drastic weight loss is due to physical diseases like Hyperthyroidism, Tuberculosis or Cancer. Intestinal parasites can also be a reason for a low body weight.

  • Starvation / Eating disorders:

Many women, in order to attain a size-zero figure, indulge in several unhealthy ways to get a desirable shape. In this process, they tend to starve and skip meals thinking it would make them slim. It is very important for us to understand that we can own a perfect, slim and healthy body only with the help of a balanced diet. By starving, you only distance your body from the essential nutrients it requires for a healthy functioning of the organs. Eating disorders due to the obsession with a skinny body type such as anorexia and bulimia are also caused for being underweight. By embarking upon fad diets and skinny pills, some people risk their health to look great. These practices have several side effects which will take a toll on your body. This might also result in a drastic weight loss. Irregular meal timings, inadequate intake of nutritious food also yields to excessive weight loss.

  • Depression:

This is one of the major psychological reasons behind weight loss. Depression causes lack of appetite, which gradually results in an improper intake of the essential nutrients required for the functioning of the body. For this condition, it is important for you to consult with a counselor to get back to normalcy.

  • Other causes:

One reason for being underweight is because there is an imbalance in the food intake and physical activity. When you exercise a lot or involve in other physical activities you should make sure you substantiate those activities with a good intake of nutritious food. Maintain a balance between your diet and physical activities to stay fit.

Tips to gain weight:

Skinny women in an attempt to gain weight sometimes might end up with an increased body fat that gets deposited unevenly in your body and at one point you might not have control on it. This is not what we are aiming at. To avoid this, we need to go for lean muscle weight gain, which helps you to put on healthy weight making you appear fit. This can be achieved through diet and exercise and is as challenging as weight loss. Gaining weight is as challenging as weight loss. Patience is indispensable. Very few people indulge in weight gain process when compared to the huge number wanting to lose weight. Therefore, not everyone empathizes with the worries of a skinny person. It is a herculean task, but not impossible. Follow these steps to gain weight naturally:

  • Consume more calories:

Because of a fast metabolic rate, everything you eat gets burned. So, to gain weight you should eat more calories than you regularly eat. Honestly, trying to gain weight is more fun than weight loss, because in the latter you need to keep an eye on every extra calorie you consume. The weight gain equation is pretty simple- you eat more than you eat now. Experts believe that if you consume more than 250 calories every day, you will gain half a kilo roughly. So, we need to pick the foods that are high on calorie and are healthy at the same time. Dairy products help you gain weight. Make sure you consume full-fat milk and curd to gain weight. ?Full-fat products might not be the order of the world, as people trying to gain weight are relatively lesser than the ones trying to lose them. But, our motive is to grab every single healthy calorie and stuff it up in our body to look fit and healthy.

  • Eat nutritious food:

Eating more doesn?t necessarily mean that you can eat excessive junk food and gulp down sugar-filled foods. This will not lead you to a healthy weight gain. To gain weight and still be healthy, you need to consume protein rich foods, plenty of carbohydrates and healthy fats. Rely on energy-dense foods because they have a nutritive value. Try to avoid fat-free or low-fat food products. Remember, our goal is to gain weight for which intake of healthy fats is extremely important. Also, say goodbye to foods that tend to reduce appetite. Eating high-calorie junk food won?t take you to a healthy weight gain. It only makes you vulnerable to various diseases. Healthy weight gain should be your focus.

  • Sleep well!

Sleep is the most essential requirement for the proper functioning of the body organs. You need to get a good night?s sleep for at least 7-8 hours a day. The quality and quantity of sleep regulates your hunger hormones influencing your appetite. Also, when you are sleeping your muscles are built. Therefore, for a healthy weight gain process, good sleep is indispensable.

  • Eat large meals:

Weight gain tasks may not sound as excruciating as weight loss, because here you are asked to eat more calories making it challenging for body to burn. However, there is a method you need to follow in the eating process. You need to eat large and complete meals six times a day with regular intervals. Frame a time pattern and follow it on a daily basis. Pack your body with carbs and nutrients. Switch to unsaturated fats as it promotes healthy weight gain. A fully packed large dinner can help you gain weight, as the pace of your metabolism is reduced because you are inactive during sleep.

  • Snack often:

Eat several meals and snack throughout the day! Might sound great. But it is harder than you think. Because, when I say snack, I am not referring to junk food, chips or cakes. These snacks would give you fat deposits, which is not what we want. Nibble on healthy snacks such as nuts, dried fruits and cereals between meals. Go for smoothies and milkshakes to boost your calorie count. Make sure you drink these 30 minutes before meals, so that these may not hinder your appetite. Once in a while, you can feast on cakes or other snacks that you wish to eat, but not too much! Also, avoid drinking water before meals. . Take a little walk before you eat, this might boost your appetite. Add fruits and vegetables to your daily food routine.

  • Know what you eat:

If you are engaging in a serious weight gain process, you need to keep track of how much of your progress. Maintain a record of the calorie intake on a daily basis. Check your weight to track any development.

  • Say No to cardio:

Avoid aerobic exercises such as running, jogging etc? because these exercises would facilitate weight loss. We don?t want to lose any more weight, so stay away from aerobic exercises. Instead, engage yourself in weight training or compound movements such as push-ups to gain weight.

  • Stay away from coffee:

If you are a coffee addict, this might sound hard. But beverages like coffee, tea and alcohol restricts weight gain. Avoid diet sodas also, because in your case it is not needed at all. Instead of these beverages, you can consume smoothies and milk shakes as they are filled with calories. Quit smoking to have an overall development in your weight gain process.

Foods that can help you gain weight:

weight_gain_foods

The first step in gaining weight is to accelerate your appetite. Eating more than the regular quantity is important but let it be a gradual process. Start off by adding more rice than you regularly eat or eat one extra fruit every day instead of stuffing too much of food, all at one go. Like I mentioned earlier, foods that are high on calorie, carbohydrates and protein would be your companions in your healthy weight gain journey.

Look at the foods that are highly influential in weight gain and consume them in large portions:

Carbohydrates Whole wheat bread, Pasta, brown rice.

Apples, mangoes, peaches, strawberries, plums, papaya, carrots, tomatoes, potatoes, bananas, dried fruits, whole grains, peas, corn, legumes, milk.

Protein Fish, meat, chicken, yoghurt, cottage cheese, butter, full-fat milk, eggs, shrimps, oatmeal.
Healthy fats Olive oil, walnuts, cashews, almonds, hazelnuts.

Carbohydrates:

carbohydrates

In order to gain weight, it is essential that you include high-carb foods to your diet. It?s extremely vital because experts believe that you need to consume 280 to 400 grams of carbohydrates every day if you are following a weight gain regime. It is highly recommended that you avoid refined carbs such as white bread or other processed food because it may contribute to unhealthy fat gain. Carbohydrates are the highest suppliers of energy for the body. You can acquire carbohydrates from several food products. Take a look at these foods that are high in carbohydrates and ensure that you incorporate these foods in your daily meal routine.

Bananas:

bananas

This is the only fruit that works wonders if you are determined to gain weight. A single banana contains as much as 105 calories. It is full of carbohydrates and an amazing source of energy. Especially, when you have to replenish yourself after a workout, bananas are the best choice. This age old remedy for weight gain can be consumed in the form of milkshakes too.

Pasta:

pasta

This delicious food is a rich supply of calories and is also high in carbohydrates. Avoid brown pasta, because it makes you lose weight. Opt for white pasta and combine it with creamy pasta sauce and garlic bread to gain extra calories. There are 8 grams of protein in one small cup of pasta. . One small cup of cooked pasta is said to contain 43 grams of carbohydrates. It is believed that diets high in carbohydrates can make you feel hungrier throughout the day. Pasta is a calorie-rich supply of carbohydrates, so it can serve as the base of a healthy and high calorie meal.

Whole wheat bread:

whole_wheat_bread

Pack on extra kilos by relying on whole wheat broad and multi-grain bread instead of white bread because it is an excellent source of carbohydrates. Make a toast or sandwich and have an ideal weight gain breakfast.

Potatoes:

potatoes

Potatoes are high in carbohydrates and are also fun to eat. You can also make your own fries or chips and snack on them. This is healthier because this is prepared using healthy oils at home. Cut them up, boil them and garnish them with the high calorie toppings like mayonnaise or sour cream to make a delicious dish and at the same time increase your calorie count. Baked potatoes promote faster weight gain. This starchy vegetable, when consumed generously and regularly can initiate weight gain.

Oatmeal:

oats

Oats is generally perceived as a weight loss food, it can make an excellent weight gain diet if you combine it with whole milk and consume it every day. You can even stir nut butter into your oatmeal. As mentioned earlier, nuts are high in calories and are full of healthy fats. Pick natural nut butters over highly processed versions because the latter might contain unhealthy added sugars.

Protein:

protein

Protein is extremely important if you are trying to maintain lean body mass. Consume generous portions of proteins because that builds muscles. Women need to consume 90-120 grams of protein on an average every day. Therefore it is an essential component in the process of weight gain. To meet your daily protein requirements, you need to eat foods that are high in protein and are also healthy at the same time. Look at a variety of protein-rich foods that you can include in your meals:

Eggs:

egg_proteins

This economical food is loaded with proteins. One egg contains 6 grams of protein. A substance called choline present in the egg is a provider of good cholesterol which rejuvenates body cells. The protein in eggs helps in building muscles and fats enhance your energy levels.

Chicken and Fish:

fish&chicken

If you want to gain weight don?t forget to include chicken in their diet. Not only is it lip-smacking, but a 100 g serving contains as much as 25 g of protein. Fish is also stocked with enough protein. They contain high amount of essential omega-3 fatty acids which promotes weight gain.

Peanut Butter:

peanut_butter

Did you know that this yummy butter made out of crushed peanuts consists of 4 grams of protein and can give you up to 90 calories in every tablespoon? This can be a best food if you want to gain more calories and increase weight naturally. Opt for natural peanut butters. You could spread it on a slice of whole wheat bread or slather it on toast to make the best use of this ideal weight gain food.

Dairy products:

butter

Cheese and butter are high in saturated fats and it is highly recommended that you consume them in moderation. Spread some butter over your morning toast or use shredded cheese to salad and garnish your meals with dairy products. Cheese is an energy-dense food that is packed with proteins. Cottage cheese is an appropriate healthy choice to gain more calories. ??Avoid skimmed milk and go for full-fat milk to benefit from milk to gain some kilos. Two cups of milk a day equals to 15 grams of protein intake for your body.

Beans:

beans

High in protein, this can be the best alternative for vegetarians who are trying to gain weight. It can be an ideal substitute for meat. Don?t forget to add one-quarter cup of beans to your salad every day gives you more calories and promotes weight gain. ?So boost your snack-time calories by slathering some almond, peanut or cashew butter on apple slices. The flavor is fantastic, and you’ll get lots of nutrients along with your calories. ?

Soy beans:

soy_beans

Soy bean is a vegetarian?s companion. This excellent source of protein can become a perfect replacement for vegetarians who wish to acquire the nutrients from meat and poultry. The fiber and protein in soybeans can enhance the body weight if you consume them in large quantities on a daily basis.

Healthy Fats:

healthy_fats

By including healthy fats in your diet, you have high chances of gaining healthy weight. Therefore you need to pick foods with monounsaturated fats such as olives and nuts. Take a look at these foods that would help you to gain weight:

Olive oil: ?

olive_oil

Adding olive oil to vegetables can give it a good taste and at the same time help you in gaining weight. But olive oil alone cannot help you gain weight, but you have to add other calorie-rich foods along with olive oil for an effective weight gain. For instance, having one tablespoon of olive oil along with one banana can give you almost 100 calories. Consume this in a moderate level. Use it to make fries or salads, as this can a healthier addition to your weight gain diet.

Almonds:

almond

This nut is loaded with healthy fats and calories and when consumed regular can initiate a quick weight gain. Experts believe that 28 grams of almonds contain almost 13 grams of fat and 160 calories. Nuts like almonds and cashews can be your best snacking options as they are calorie-dense and highly beneficial in a healthy weight gain. This heart-healthy nutritious nut improves digestion as well.

Walnuts:

Regular consumption of walnut will surely take you to the next level in your weight gain process for it consists of healthy monounsaturated fats. It helps in building muscles and initiates body growth as well. Consuming 20 grams of walnut on a daily basis will help you find a difference in your body weight.

Dried Fruits:

This fiber-rich food also contains healthy fats paving way for a calorie surplus, resulting in weight gain. Combine these dried fruits and nuts and snack on them regularly and keep yourself energized throughout the day, giving your body extra calories. Add raisins, almonds and cherries to oatmeal and benefit from the dual goodness of dried fruits and oats at the same time. One cup of raisins are said to contain almost 400 calories in them. Huge, isn?t it? Don?t take these lightly! These are highly beneficial for a healthy weight gain.

Diet chart:

We now know that eating calorie-dense and energy-dense foods can make health gain happen, provided we follow a regular eating pattern. Here, we have formulated a diet chart which can give you a clear picture of what to eat!

Before Breakfast One glass of full fat milk with sugar or

One big glass of orange juice.

If you like having beverages, consume One cup of tea/ cappuccino loaded with full fat milk.

Breakfast Have whole wheat bread or multigrain bread coated with some butter. Include one boiled or scrambled eggs.

You can either have one bowl of cornflakes or oatmeal. Add some dried fruits and nuts like almonds and raisins to the oatmeal.

Eat one banana or drink one glass of banana milkshake.

Or have one plate of upma /kichadi with plenty of colorful vegetables in it.
Chapatti lovers can eat two plain chapattis with one bowl of vegetables. Or have two vegetable stuffed parathas with a bowl of plain curd
Two masala dosas with two cups of sambhar and one cup of chutney
Mid-day snack Have whole fruits such as apple or peaches.Munch on a handful of roasted almonds, soybeans or groundnuts.

One bowl of yoghurt. You can even choose the flavored one.

One huge glass of fruit juice/ smoothie/ milkshake.

Lunch Start off with a cup of salad filled with sprouts and vegetables.

Two bowls of rice with two chapattis. Consume two pieces of chicken or fish. One small cup of sweet curd.

Afternoon

Dinner

Post-Dinner

Have one huge cup of pulav/ biriyani. Add one cup of paneer and egg. One cup of wet vegetables or salad. Have two chapattis smeared slightly in ghee.
One cup of coffee/ tea with 4 cookiesOne big glass of banana milk shake with two biscuits. 1 medium-sized bowl of vegetable or chicken soup.1 veg sandwich with mayonnaise or cheeseSnack on nuts and dried fruits.
One bowl of rice, one small bowl of sprouts, one small bowl of chicken / fish, and one small bowl of curd. Include kidney beans and black grams.One glass full of warm milk with 1 teaspoon of raw honey. Have one money and some soaked almonds before bed. You can even have few bites of dark chocolate. Try and add fruits like strawberries, apples or mangoes.

Garnish your regular meals with calories:

healthy_squash

Weight gain happens only when you add more calories to your regular intake. Follow these tips and team up your routine with extra calories.

  • Creamy yoghurt initiates weight gain. Instead of plain yoghurt, try and add few walnuts or almonds and top it off with honey. Yogurt makes your body healthy and by adding nuts, your body gets the essential calories you need as well.
  • Vegetables are full of vitamins, minerals and fiber. But, eating them will not boost your calorie count, which is the basis of weight gain. So, enhance the salad by adding cheese to your green vegetables. Increase the calorie count by adding some cream to vegetable to gain some additional calories. Potatoes are higher in calories than green vegetables. Rely on sweet potatoes and sweet corn to gain weight.
  • Gulp down those creamed soups as they are full of calories. Give up on clear soups. One bowl of creamy soup with crusty bread is a tasty yet nutritious meal.
  • Snacking on nuts, cereals and dried fruit will help you view a visible progress. Trail mix is an assorted mix of healthy nuts. Good news is that you can make your own trail mix. In fact, you can add a few chocolate chips to make it an interesting snack. Carry this mix wherever you go, so you have them to munch throughout the day.

Yoga for weight gain:

While working out can help weight gain, eating only will help in 75% of your weight gain. In addition to consumption of healthy fats and calories, some of these exercises and yoga poses are efficient in building muscles:

Cobra Pose:

This pose stimulates hunger and is also good for the digestive system. It tones the kidneys and abdominals and also strengthens your back.

Follow these steps to do the cobra pose:

  • Lie down on your stomach with your legs stretched and relax for a while.
  • Place your palm in front of your chest facing the ground with your elbows straight.
  • Take a deep breath and lift the upper body upwards with your face facing the ceiling. Balance the weight of the upper body on your hands and thighs while doing the pose.
  • Hold your breath for a while as you do the pose.
  • Exhale as you return to your original position.
  • Repeat this pose for 4-5 times.

Diamond pose:

This pose is also beneficial for digestion. Follow these steps:

  • Sit on a flat surface with your legs folded.
  • Sit straight with your eyes closed.
  • Place your right and left palms on the right and left knees respectively.
  • Take a deep breath slowly and then exhale.
  • Repeat this process for 5 minutes. Gradually increase the pose timing to 15 minutes. This is the simplest of all poses. It makes you feel calm and composed.

Anaerobic Exercises:

anaerobic_exercises

The term “anaerobic” is defined as “without oxygen.” Anaerobic exercise incorporates muscles at high intensity in short bursts. When you want to gain weight, you have to do weight training for which you require a fitness expert?s consultation. This helps you in building muscles. Stay away from aerobic exercises such as running and jogging as these promote weight loss.

Not many people empathize with a skinny person?s woes. Most of us envy their state of skinny-ness, but only they know how it is to look thin. It is very important to look healthy and toned and it all depends on our eating habits. Weight gain is as challenging as weight loss, and therefore patience is indispensable. But all you need to do is to pick the right foods and eat, eat and eat until you reach your goal weight. Weight gain is challenging, but not impossible!

About Cathleen Shirley

Shirley is a post graduate literature student who gets submerged in crime and horror tales most often. She prefers to stay indoors and delve into her books. She loves to read, eat, take pictures, talk and laugh until her jaw hurts. Her sudden love for cosmetics and physical well-being has triggered her to explore the various facets of living a fit and trendy life.

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