You look thin and what to gain weight? Well, it is lot more complicated than it seems to be. You can’t just eat everything that comes your way and gain weight.
There are several Dos and Don’ts of gaining body weight. Let’s have a look at the most efficient Dos and Don’ts that can let you gain body weight as soon as possible.
First of all you must know that whether your dietary plans is right for you or not. To gain weight, the basic formula is to consume more calories than you consume normally.
So, start consuming more calories than you burn. Approximate daily caloric requirement of a healthy male (one who performs light activity) is 2200, where a healthy female consumes as much as 900 calories. You must consume around 1000 extra calories per day to gain less than half a kilo a week.
For this, you must eat at least five meals per day. Although, actual caloric requirement varies from one person to another, depending on their height, weight, activity level and their body’s metabolic rate, the amount of extra calories can be taken 1000 for all (for a start).
Eat Healthy food – Eat milk products and non-vegetable foods. Eat eggs over vegetables as a meal. Consume high protein content foods items and foods with high starch content, such as potatoes, rice and tapioca.
Consume Protein – Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein. You should consume at least 1 gram of quality protein per pound of body weight.
Add more snacks to your meal – Cheese sticks, milk shakes, muffins, dried fruits, yoghurt are the food items which are full of protein. So, rather than munching on junk food try to eat these snacks as much as you can per day. Nuts are the best snacks to increase body weight. So, you better add nuts to your daily diet.
Drink healthy beverages – Avoid soft drinks! These aren’t thing that will help you. All these can do to your body is to make it look ugly. Rather drink those beverages that supply nutrients and calories, such as milk, fresh fruit juices and energy drinks.
Do exercises – Since there is so much that you eat while you try your to gain weight, you must start working out. There are two reasons why you should work out- first is the fact that you probably don’t want a bulge at your stomach and the second one is that after weight gain, you probably want to look toned. So, you better work out!
Follow weight exercises – There are hundreds of websites that one can get started with. But on which ones should you focus more? Try to focus on muscles exercises, which don’t require machinery stuff.
All you need to do is to work out on dumbbell exercises. It may also involve free weights which put most of the stress on muscles and stimulate the maximum number of muscle fibers. Exercises like squats, dead lifts, bench presses, barbell rows, and bar dips are the best ones.
Creatine – Creatine supplements can provide you with enough energy to put on weight. It is also known as a magic pill. It has magical results. But don’t consume it without doctor’s permission.
Be regular – Gaining body weight isn’t anything that can be expected over the night. It takes times. So, keep doing what is suggested, stay positive and never lose hope. Maintain a proper scheduling and be patient as weight gaining procedure may take few months.
Other helpful tips –
1. Drink at least 2 glasses of milk per day.
2. Prefer milk over tea
3. Eat at least six bananas daily or drink banana milkshake
4. Avoid junk food
5. Drink enough fruit juices
6. Maintain records of calories consumption and the number of calories burnt
7. Add starchy foods like potato, sweet potato, corn to your diet plan.
8. Include fish, meat and legumes in your meal and have eggs for breakfast
9. Eat a lot of fruits
10.Sleep well at night and at the right time
11.Avoid overnight studies and work
12.Try to practice Yoga