7 best ways to gain weight – Know how to change your diet and get fast results – StudyToper


For many people, gaining weight is a big challenge. People with thin bodies are often worried about their weight and keep looking for ways to gain weight in a healthy manner. There can be many reasons for weight loss like poor nutrition, fast metabolism, genetic factors or some diseases.

But there is no need to worry, because by making the right diet plan and making some changes in lifestyle, you can easily increase your weight. In this article, we will learn about some effective and easy ways to increase weight. These include – healthy diet tips, weight gain foods, exercise, and some home remedies.

We will also learn how you can control your weight by making small changes in your daily routine. So let’s start and know some easy and effective ways to gain weight.

Easy Ways to Gain Weight

weight gain tips Description
increase calorie intake Eat 300-500 extra calories daily
Increase protein intake Take 1.6-2.2 grams of protein per kilogram of weight
Carbohydrates and Fats Eat healthy carbs and fats
small meals eat 5-6 times a day
weight training Do weight lifting 3-4 times a week
get enough sleep Get 7-9 hours of sleep daily
reduce stress Practice yoga and meditation
drink water Drink 8-10 glasses of water throughout the day

Healthy Diet Tips

To gain weight, the most important thing is to improve your diet. Here are some key diet tips:

  • increase calorie intake: Increase your daily calorie intake by 300-500 calories.
  • Increase protein intake: Take 1.6-2.2 grams of protein for every kilogram of weight.
  • eat healthy fats:Eat healthy fats like nuts, avocado, olive oil.
  • Eat complex carbs: Consume oats, brown rice, sweet potatoes.
  • eat fruits and vegetables:Eat plenty of fruits and vegetables for vitamins and minerals.
  • eat small meals: Take small meals 5-6 times a day.

Weight Gain Foods

There are some foods that are especially helpful in gaining weight. These include:

  • Milk and Dairy Products
  • eggs
  • Lean meat and fish
  • Nuts and Dry Fruits
  • Potatoes and Starchy Vegetables
  • Oats and Whole Grains
  • Protein Shakes and Smoothies
  • peanut butter
  • avocado
  • dark chocolate

Exercise and Workout

Eating alone does not increase weight; along with it, regular exercise is also important. Some effective exercises are:

  • weight lifting: Do weight training 3-4 times a week.
  • compound exercise: Squats, deadlifts, bench press.
  • bodyweight exercises: Do push-ups, pull-ups, dips.
  • cardio: Do light cardio 1-2 times a week.

Lifestyle Tips

To gain weight, you will have to make some changes in your lifestyle:

  • get enough sleep: Take 7-9 hours of sleep daily.
  • reduce stress: Practice yoga and meditation.
  • drink water: Drink 8-10 glasses of water throughout the day.
  • quit smoking: Smoking increases metabolism.
  • drink less alcohol:Alcohol burns calories.

Home Remedies

Some home remedies can also help in weight gain:

  • Milk and Banana Shake
  • Ashwagandha Powder
  • sesame laddus
  • fennel water
  • Amla Juice

Diet Plan for Weight Gain

A sample diet plan that can help in weight gain:morning breakfast,

  • 2 eggs (omelet or boiled)
  • 2 bread slices (whole wheat)
  • 1 cup milk
  • 1 done

mid morning snacks,

  • 1 handful mixed nuts
  • 1 apple

lunch,

  • 2 rotis
  • 1 bowl dal
  • 1 bowl vegetable
  • 1/2 bowl rice
  • 1 bowl curd

evening snacks,

  • 1 protein shake
  • 2-3 biscuits

dinner,

  • 2 rotis
  • 1 bowl paneer curry
  • 1 bowl mixed veg salad
  • 1 bowl kheer

before sleeping,

  • 1 glass milk (with ashwagandha powder)

Supplements for Weight Gain

Some supplements can also help in weight gain:

  • Whey Protein Powder
  • mass gainer
  • creatine
  • vitamin D
  • Omega 3

But before taking any supplement, definitely consult a doctor.

Things to keep in mind while gaining weight

It is important to keep some things in mind while increasing weight:

  • Increase weight gradually, not all at once.
  • Focus on healthy foods, not junk food.
  • Exercise regularly.
  • Keep track of your progress.
  • Get enough sleep and rest.
  • Keep stress under control.
  • Increase water intake.

Benefits of Weight Gain

There are many benefits of gaining weight in a healthy way:

  • physical strength increases
  • Immunity becomes stronger
  • Energy level increases
  • Mental health improves
  • confidence increases
  • improves body shape

Reasons for Not Gaining Weight

If you are not able to gain weight even after taking all the measures, then there could be some reasons for this:

  • fast metabolism
  • thyroid problem
  • genetic factors
  • mental stress
  • Side effects of some medicines
  • digestive problems

In such a situation, it would be appropriate to consult a doctor.

Myths and Facts about Weight Gain

myth: Just eating food increases weight.
Truth: Weight increases not just by eating, but by proper diet and exercise.

myth: Eating junk food increases weight quickly.
Truth: Junk food increases unhealthy fat, not healthy weight.

myth: It is important to take protein powder.
Truth: Adequate protein can also be obtained from natural foods.

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