How to Gain Weight?

To gain weight we should consume more calories than the calories that we burn. This does not mean that we should jump to eat pizza and burgers. Our goal should be to gain a healthy weight. Live by eating healthy foods so that you build muscle and nurture metabolic health. So, let’s understand some effective tips to gain weight:

1. Increase carbs in your diet.

Measure your weight on a weighing scale. Multiply it with 4. The result that comes is the total amount of carbs you should eat. For example, if my weight is 55, multiplying it by 4 gives 220. So, I should eat 260 grams of carbs in a day. Prefer eating complex carbs like whole grains, beans, peas, etc.

2. Eat frequently

You should eat five to six small meals in a day. This helps to boost your metabolism, reduce hunger craving, and manages blood sugar levels. Your body receives nutrients throughout the day that helps to increase energy levels.

3. Perform a regular workout

To gain muscle mass it’s important to do a workout. For gaining weight you should gain muscle mass and not weight mass. Start your workout with 15-20 minutes if you are a beginner. Increase the time duration as days pass and your body adjusts with your workout routine.

4. Eat a high protein diet

The perfect amount of protein intake is twice your body weight. Like if my body weight is 55 kgs, I should eat 110 (55 multiply by 2) grams of protein. Muscle is made up of protein. Healthy high protein content foods are meat, fish, eggs, dairy products, legumes, nuts, etc.

5. Take a good quality sleep

After hard work for the entire day, your body needs rest. Sound sleep of 7-8 hours daily is helpful. Proper sleep gives an active start in the morning and boosts you for the activities to be performed. Sleep also helps to enhance your immune function.

6. Hydrate yourself

Drinking water will help your body to absorb the food you eat. It maintains the balance of fluids in the body. Water in the body flushes out the waste from the body and prevents kidney damage. It supplies oxygen throughout the body.

7. Follow check-ups to understand if there is any deficiency

Get a complete check-up of your body after consulting your doctor. This will help to trace if there is any deficiency in the body. The right treatment and lifestyle changes will help to cope with the problem if any.

8. Stay away from junk and sugary foods

These foods add calories to your body and are unhealthy. They have lots of salt, sugar, and saturated fat. You should eat healthy fats and proteins. Include a rainbow in your diet. Eating foods with different colors boost your health and protects you from diseases.

You should follow these tips consistently for better results.

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