Weight Management 6 MIN READ 470 VIEWS June 30, 2022

Weight Gain Tips to Add a Few Kilos Easily

Written By HealthKart

Weight Gain Tips

Are you looking for easy weight gain tips to add some extra mass? We tend to think we eat everything in large quantities  order to get that ‘perfect’ number on a scale. But before you get down to gobble everything down your throat to add those few kilos, make sure you follow a proper weight gain plan. 

How to Prepare Your Weight Gain Plan?

How many kilos do you need to gain? To answer this question, calculate your BMI (Body Mass Index). The BMI calculation helps you measure your body fat and gives you an absolute number you must gain to weigh just right. It is calculated using three parameters – weight, height, and age. Once you know your weight goal, follow these weight gain tips to reach there safely and quickly.

Effective Weight Gain Tips 

Following these simple and healthy weight gain tips will help you reach your weight goal easily. These include:

1. Eat Extra Calories

Eating 1000 extra calories over and above the recommended daily calorie intake will help you gain about a kilo per week. Keeping this in mind, fix your daily calorie intake limit. Eat generously and focus on high-calorie foods. The extra calories consumed over time will get stored in the body, which will lead to a steady weight gain.

2. Increase Your Meal Size

Focus on eating extra in every meal is one of the important fast weight gain tips. Add an extra item to your basic meal. This will not just make you consume the extra calories but also boost your appetite over time. Once eating more becomes a habit, it increases your appetite naturally. Thus, the problem of being underweight because of undernourishment gets corrected.

3. Eat Frequently

Instead of 3 basic meals, switch to a 5-6 meal per day plan. Consider adding healthy snack options in between your basic meal timing. Simply binge upon energy-dense foods like dark chocolates, avocados, peanut butter, coconut milk, or a granola bar every once in a while.

4. Drink Milk

How about full-fat milk quenching your thirst? Drinking whole milk two to three times a day will provide the proteins and calories required for healthy weight gain. 

5. Avoid Junk Foods

One of the important healthy weight gain tips is to avoid junk food. Although junk foods will provide those extra calories you are looking for; it’s best to avoid them. Being loaded with added salt, sugar, and unhealthy fats, they cancel out the benefits that the extra calorie intake provides. Therefore, it’s best to get the required calories from nutritious foods like fruits, veggies, dairy products, and meats.

6. Drink Adequate Fluids

Muscles store water. This boosts muscle strength, improves muscle recovery and building. Drinking adequate water keeps the muscles well hydrated, which is important to carry out long workouts. Once the muscles are well developed, it adds to the muscle mass and provides extra weight and shape to the body. So, staying hydrated throughout the day is one of the most effective and fast weight gain tips.

7. Time Your Fluid Intake

While fluid intake is important, consuming it at the right time is equally important. Avoid drinking fluids immediately before meals as this will make you feel full, thereby reducing your appetite. You may sip onto a high-calorie beverage along with your meal or snack. Otherwise, consider taking it post-meals.

8. Don’t Skimp on Salads 

Salads are low-calorie foods. While some may feel swapping them with high-calorie foods may help add extra calories, it’s a complete ‘NO’. Salads allow us to consume veggies in raw form, keeping all the vital nutrients intact. Also, salads are a rich source of water and roughage, which are important for the body. Undoubtedly, they are a perfect diet for those who want to shed extra flab, eating salads can also help people gain weight. Dress up your salads with healthy fats like canola oil, olive oil, honey, and sprinkle a few add-ons like olives, avocado, cheese, nuts, and seeds to add those extra calories. This can, in fact, be amongst simple home remedies for weight gain

9. Go Slightly High on Proteins 

Proteins are crucial for gaining healthy weight as they help build muscles. Without muscles, the extra calories are stored as body fat. But high protein consumption must be coupled with regular exercise, which will help create muscle mass. Else a high protein diet will reduce hunger and lower appetite, making it difficult to get the required daily calories.

10. Pick Your Fats Wisely

As you go high on calories, increased fat intake will become obvious. But be watchful of the type of fats you consume as all fats are not ‘good’. Opt for polyunsaturated and monounsaturated fats and skip trans fat as they can lead to serious cardiac troubles.

11. Sleep Well

Muscles recoup and rebuild during sleep. Failing to get adequate sleep will slow down the growth of muscle mass. As adequate muscle mass is extremely important to maintain a healthy weight, regular sleep patterns and sound sleep for at least 8 hours a day are important. Interestingly, an afternoon nap of about 45 minutes is equally important as a sound night’s sleep! 

12. Eliminate Stress

High levels of stress invariably trigger weight loss. So removing stress from your life, having a positive outlook towards life, and wearing a cheerful countenance at all times will form the small yet important steps towards healthy weight gain. 

13. Use Weight Gain Supplements

Mass gainers and creatine supplements are among the helpful tips to gain weight in 10 days. These weight gain supplements work by increasing water retention in the body, so the body starts weighing more from the very first day. As these supplements provide energy for prolonged workouts, they help build lean muscle mass upon regular exercise. So, in addition to fast weight gain, it also promises that perfect body shape.

14. Choose the Right Exercise

Although all exercises are good for health, a few must be avoided if one is looking at weight gain. I prefer exercises that do not increase the body’s metabolism rate. So avoid cycling, jogging, and running. Instead, opt for yoga or weight training.

Home Remedies for Weight Gain

To be candid, gaining weight is much easier than shedding a few kilos. Closely following the weight gain tips can help you add a few kilos naturally and effortlessly. Listed below are common home remedies for weight gain. Read on to know more about the time-tested, fast ways to gain weight. 

  1. Ashwagandha powder with milk– Drinking whole milk or full-cream milk helps you gain weight. Adding Ashwagandha powder to your glass of milk will multiply the benefits. Ashwagandha is classified as an adaptogen and is revered for its stress-management properties. It acts on the root cause that withholds the body from gaining weight, thereby facilitating weight gain. 
  2. Milk with banana– A ripe banana with a glass of milk as a morning meal aids in weight gain. 
  3. Curd with banana – Some people may experience digestive issues upon consuming milk and banana. They can try eating curd with banana which confers the same weight gain effect.
  4. Milk and Asparagus (Shatavari) powder – Like Ashwagandha, Asparagus is an adaptogen. When consumed with a high protein diet like whole milk, yoghurt, buttermilk, or soybean, it helps gain weight through its strength and rejuvenating properties.
  5. Dates– Eating five dates every day is one of the most effective and fast weight gain tips. Dates are a rich source of iron and dietary fibre. As 70% of its weight comes from sugar, they are an easy way to gain weight. You can also eat dates with milk to double up the benefits.
  6. Mango and milk – Mangoes are a rich source of carbohydrates, sugar, and proteins. Following a sumptuous mango diet with a glass of warm milk can help boost weight gain easily.
  7. Peanut butter – Peanuts are a storehouse of fatty acids, proteins, vitamins, and minerals. They are high in calories and therefore help you gain weight easily. Apply a lavish amount of peanut butter on a multigrain bread to see its wonderful effects. 
  8. Baked potatoes – Potatoes are a rich source of carbohydrates and therefore one of the easiest home remedies to gain weight. But instead of boiling them (which reduces their weight gain properties), try eating potatoes that are grilled or baked in butter. 
  9. Ginger – Adding loads of ginger to your daily diet can have a miraculous effect on weight gain. Ginger is known to stimulate appetite. Eating ginger before a meal increases the production of digestive juices. This will help you eat a larger meal size with ease.
  10. Dry Fruits – Nuts, dry fruits, and seeds help you gain weight naturally. They are not just calorie-rich but also loaded with nutrients. You can simply munch upon them or add them to smoothies and salads. 

Conclusion 

Reaching and maintaining the ideal BMI is important. Thankfully, there are fast ways to gain weight naturally. If followed correctly and diligently, these weight gain tips can help you add a few kilos quickly and safely.

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