Amazing Tips to Gain Weight Naturally

Weight Gain | HealthInsta

Gaining weight isn't the toughest task one can take on. Bringing about a few lifestyle changes can help you in your process of gaining healthy weight.

Although, today medical stores have been flooded with a number of medicines or supplements to help you gain weight but the probabilities of their side effects are also high.

Here are some tips to gain weight naturally.

1. Eat Frequently

Your body is like an engine. To keep running, it needs a constant supply of energy. Even when you think you aren’t doing anything, your heart is pumping blood, your brain is functioning, and your muscles are working. When you skip a meal, you are depriving the body the fuel that it needs. It results in a dip in your energy, which includes muscle mass. The best way to avoid your body losing any important tissue is to eat at regular intervals of about 3 – 5 hours. If you’re trying to gain weight, monitoring meal timings are of prime importance. Avoid erratic eating patterns and maintain a consistency of meals.
Some nutritionists also recommend eating six times a day and eating about every three hours. Make sure that your snacks are small enough so that you’ll be able to eat again at the next mealtime.

2. Eat a Mix of Different Foods

When you plan to gain weight in a healthy way, try and eat three food groups together. Choosing a high-calorie snack that is a mix of dried fruits, nuts, and any other goodies is a healthy way to mix up food groups.

3. Eat Nutrient Dense Foods

When finding the answer of how to gain weight, it is essential that you store some extra nutrition. The best way to do this without eating junk food or eating large quantities of food is by eating nutrient dense foods. Pick nutrient rich foods that are a powerhouse of carbohydrates, proteins, or fats in a small serving. Dry foods are one of the best choices for nutrient dense foods. When there is no water, the portion shrinks by 75%. Try and eat dry fruits with no added sugar or preservatives to gain weight fast.

4. Choose Low Volume, High Calorie Foods 

As mentioned above eating foods packed with nutrients will be beneficial for your body. Such kinds of foods will give the required amount of calories without filling you up too fast.
Some good options for low-volume high-calorie foods are:
  • Nuts : Nuts have a high protein and fiber content. They have about 150-200 calories per ounce. Eating nuts as snacks is a healthy way to gain weight. You can sprinkle them on salads, add them to cereals and smoothies, or just munch them.
  • Nut Butter Who doesn’t love peanut butter? It is tasty and healthy. A spoon of peanut butter has 100 calories. Add it to your smoothie, or just spread it on whole wheat toast and relish it.
  • Fresh Fruits : Eating fresh dense fruits is a healthy way to gain weight. Mangoes and avocados are two of the best fresh dense fruits.
  • Vegetables : Eating vegetables with a high amount of starch will help you gain weight in a healthy way. They have more calories than other vegetables. Corn, peas, potato, artichoke are some of the high starchy vegetables. Eat a mix of starchy vegetables and other vegetables for a balanced healthy diet.
  • Dried Fruits : Dried figs, dates, prunes, berries, and raisins are great to munch on, or to toss them in salads and cereals. They are nutrient rich and high in calories.

5. Eat Right Before Going to Bed

When you’re trying to lose weight, one of the most important advice is not to eat right before bedtime. But when trying to gain weight in a healthy manner it is advised that you eat right before bedtime.
A lot of repair and regeneration of the body happen when you’re sleeping. It is the time for building muscles and lean tissues. Thus, eating a healthy snack right before bedtime will give the body the required nutrients.

6. Bulk it Up

Gaining weight by bulking up those muscles is a healthy sign. Muscle tissue weighs more than fat. And as you add more lean muscle to your body, you can see a steady increase in the numbers on the scale. While your muscles will grow, your body will look more toned. Doing aerobics or going for a run will burn off those extra calories and work against your weight gain. Thus, what you need to focus on is strength training, including yoga, and weightlifting.

It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

Combining a high calorie intake with heavy strength training are the two most important factors.
And here are some more tips to gain weight:
  • Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  • Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  • Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  • Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  • Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
  • Get quality sleep. Sleeping properly is very important for muscle growth.
  • Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
  • Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.

Foods That Help to Gain Weight Quickly

    Here are some foods which will help you to gain weight faster.
    • Red Meat : Red meat contains both protein and fat, which promote weight gain and play a significant role in boosting muscle mass. Red meat is also healthier for the heart.
    • Whole-grain Bread : Whole-grain Breads have complex carbohydrates and seeds that can promote weight gain, and provide some added benefits.
    • Salmon : Salmon is a good choice for those looking to gain weight as it is rich in healthy fats and contains nutrients, including omega-3 and protein.
    • Avocados : Avocados have a large number of calories and fat, as well as some vitamins and minerals.
    • Eggs : Eggs contain protein, healthy fat, and other nutrients.
    • Cereal Bars : Cereal bars are a good source of vitamin and mineral content of cereal. One can take bars that contain whole grains, nuts, and fruits.
    • Yogurt : Full-fat yogurt is a good choice for protein and nutrients. You can add your yogurt with fruit or nuts.
    However, one must consult a doctor or a dietician before including such foods in his/her diet.

    Changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.

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