How to Gain Weight in a Healthy Way?

by Madhushree Ghosh
Weight gain

Sometimes, we lost some weight all of a sudden and need to put on some pounds back to resemble normal again. The reason for excessive weight loss could be different, from having serious diseases to crash diet. Sometimes, some people born skinny or have this problem as their genetic disorders too.

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No matter, what the reason is, at some point, we have to gain a certain amount of weight just to look healthy normally. There are many quick ways you can find in the market, like medications, injections, weight gain powder, etc. Although they do the job rapidly, long term processes are always healthier for our body, which come without any bad side-effect. So, today, let’s learn how to gain weight in healthy ways without applying any shortcuts or quick medications in this attempt-

Diet plan

  1. Increase Calories to Gain Weight:

Increase your daily calorie intake and add many calorie-dense foods in your regular meals as you can. Complex carbs work similarly in this process, so you can also add them, in your eating list.

  1. Include Protein to Build Muscles:

Protein is a great nutrient to make your lean muscles heavier. Include some protein, especially, animal protein to your diet plan to get a full-muscles macho look soon.

Food

  1. Add Healthy Fats and Oils in Your Regular Foods:

It would be another mind-blowing idea to add some extra pounds shortly in your torso. Olive oil, coconut oil, vegetable oils, avocado, oily fishes, nuts, soybean oil, etc. are some highly beneficial foods in this category.

  1. Sleep Longer:

Try to take more rest than your regular time and take often naps although the day. It enhances your metabolic health and stimulates your hunger positively.

late night food

  1. Eat More Frequently:

Try to eat more often than your regular time, so then, your system could store some extra nutrition from your excessive foods in your body to increase your weight

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  1. Try to Consume Whole or Solid Meals More:

Go for the whole-meal or solid foods with full-fat items, particularly for the main three meals. Because these larger amounts of meals help you increase calorie count optimistically.

healthy snacks

  1. Treat Yourself with Calorie-Dense Snacks Often:

Try to keep some calorie-dense snacks on your hand to indulge your tongue healthily often, in between your main meals.

  1. Pass on Empty Calories:

Empty calories are not helpful in gaining healthy weight, and they actually cause some bad health problems instead. So, try to avoid these empty calories as much as you can. Cold drinks, fried snacks, cookies, readymade cakes, etc. are some of those kinds here.

Muscle building

  1. Practice Muscle-Building Exercises:

Regularly practice some muscle-building exercises like weight lifting, squats, rowing, etc. at a gym to gain adequate weight-look you have craved for long.

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  1. Drink Health Drinks Regularly:

Finally, include one or two glass of nutrient-dense healthy drinks daily to gain some moderate weight in your body in the healthiest manner.