How to Gain Weight – 7 Simple Tips and Diet Chart for Weight Gain – It may sound weird, but some people actually need to gain weight. If you are one among them and want to know how to gain weight, then this article is a must read for you. Here we will discuss how to gain weight, and give you some sample weight gain diet to help you reach your desired weight. Being underweight is as frustrating as being overweight. Many of us think that losing weight is more difficult than gaining weight! But it can be very confusing to figure out how to gain weight in a healthy way. Weight gain doesn’t mean you can just eat calorie rich foods, there has to be a healthy and balanced approach to that. So let’s find out how to gain weight in a healthy way.
Check – 8 Common Misconceptions About Weight Loss
How to Gain Weight – 7 Simple Tips and Diet Chart for Weight Gain
There are several factors that affect an individual’s weight. Since this article is all about how to gain weight, so let’s first check out why someone can be underweight. An individual is called underweight when their BMI or Body Mass Index is below 18.5. It is more common in women or girls. When someone is 15-20% below their normal weight, with respect to their age and height, he or she can be defined underweight.
For a woman, aged between 25-50 years and with 1.68 meters of height, the ideal weight should be 59 kgs. If you are a male, aged between 25-50 years and with 1.76 meters of height, your ideal weight should be 70 kgs.
Check – How to Reduce Weight in Gyms
Below we have discussed some of the major reasons for being underweight.
Eating Disorder : This is one of the most common reasons for an individual to lose weight. Eating disorder can be of different types, like anorexia nervosa and bulimia nervosa. These are more of psychological problems. People suffering from anorexia nervosa fear of gaining weight. They normally starve or eat very less and do heavy workouts. Those suffering from bulimia, tends to eat a large amount of food and then vomits it out, which results in weight loss.
Deficiency of Enzymes : If the stomach is not producing sufficient amount of digestive enzyme which is needed for proper digestion and absorption of nutrients from the food, it can result in weight loss.
Genetic Factors : Genetic factors are also very much responsible behind an individual being underweight. If your parents are underweight, then chances are high that you might also be underweight, despite trying all the methods to increase weight.
Stress and Depression : These psychological reasons can also lead to weight fluctuation. Stress and depression in a person can cause loss of appetite, and thus he or she can suffer from drastic weight loss.
Hyperthyroidism : One of the main reasons of weight loss is hyperthyroidism. Thyroid gland releases a hormone called ‘thyroxin’ which is responsible of our body’s normal functioning. If the functioning of thyroid gland is disrupted, it can affect the metabolism, heart rate, body temperature as well as cause weight loss.
Diseases : Various diseases, like tuberculosis, cancer as well as kidney disease or HIV AIDS can cause lack of appetite, fatigue and rapid weight loss.
If you have recently started losing weight without even trying, then you must go and see a doctor to avoid serious medical condition.
How to Gain Weight – Simple Tips
Let’s now check out few simple tips to gain weight in a healthy and balanced way. Weight gain doesn’t mean that you have to add unhealthy kilos. Your aim should be to reach your desired weight in a healthy manner, by eating right foods in the right quantity. Lets first check out How to gain weight for girls.
How to gain weight for girls
- Increase Your Daily Calorie Intake
- Eat Lots of Protein
- Increase the Number of Meals
- Eat Carbohydrates
- Add Weight Gain Supplements
- Practicing Yoga
1. Increase Your Daily Calorie Intake
In case you are wondering how to gain weight for girls, first thing you have to do is to increase your calorie intake. When you want to lose weight, you have to eat less calories, whereas, when you want to increase weight, you must eat more calories than you body burns. Not sure how to gain weight by increasing calorie intake? Check below –
How to gain weight for girls by eating more calories
You need to take 300-500 calories more than you burn each day to gain weight slowly but steadily. Add vegetables like carrots, lettuce, spinach, asparagus, chinese cabbage, broccoli etc to your daily diet. You can also add generous quantity of olive oil to your salad. Adding raw cheese, seeds, nuts, coconut oil and olive oil add healthy calories to our meal and help us to gain weight. This is one of the best tips on How to gain weight.
2. Eat Lots of Protein
Next on our list of tips on how to gain weight for girls is to eat more amount of protein. Protein is the single most important nutrient that can help in healthy weight gain. Since our muscles are made of protein, so, if our diet lacks protein, most of the extra calories will end up depositing as body fat. If you are confused about how to gain weight by eating protein, then check out below.
How to gain weight for girls by eating protein
To gain weight, you can aim for around 1 gm of protein per pound of body weight. If your calorie intake is very high, you can even go above that level. High protein foods, like meats, eggs, fish, dairy products, legumes, nuts etc should be added to the diet to gain weight.
3. Increase the Number of Meals
This is another excellent tips to gain weight. When you are on a mission to add healthy weight, try to increase the number of meals you take every day. Have three big meals and three small meals in a day. Your breakfast, dinner and lunch should be the three big meals, and they should be heavy and calorie rich. Take snacks in between and consider them as small meals. Wondering how to gain weight by eating more number of meals? Here it is –
How to gain weight for girls by taking more number of meals
Frequent meals in every 3-4 hours helps in maintaining the consistent energy level in the body. Since you are eating frequently, so the meal portions are normally not big, which cut down the chances of putting on unwanted kilos. One can take a full bowl of cereal, toasted bread and butter etc for a heavy breakfast. For light snacks, take nuts, fruits, yogurt, cheese sandwiches etc. Eat energy-dense snacks whenever possible to gain weight.
4. Eat Carbohydrates
One of the best tips to gain weight fast is to eat carbohydrates. Add them as side dishes to your meal or have them as healthy snacks in between meals. Want to know how to increase weight by adding carbs? Check below.
How to gain weight for girls by eating carbohydrates
Some of the best sources of carbohydrates are root vegetables, like potatoes, yams, beetroot, carrot, etc. One can also eat sweet potatoes, as it is a great source of fiber, nutrients, complex carbs and doesn’t contain too much of sugar. Carbohydrates also boost our energy level. Eat grains like quinoa, amaranth, brown rice, buckwheat, polenta etc to increase weight. Fruits like bananas, apples, mangoes also serve as a great source of healthy carbohydrates.
5. Add Weight Gain Supplements
Next on our list of tips on how to gain weight for girls, is to add weight gain supplements to your diet. Sometimes, when you want to increase weight fast, diet and exercise are not enough and that’s when you need to take the help of weight gain supplements. Confused about how to gain weight by eating weight gain supplements? Here it is –
How to increase weight by weight gain supplements
One of the most popular weight gain supplement is whey protein that one can take by mixing it with milk or smoothies. These kind of weight gain supplements helps to add to the body mass and aid in development of muscles and thus lead to weight gain.
6. Practicing Yoga
Practicing yoga on regular basis is a great way to increase weight in a healthy way. Yoga is not only beneficial for weight gain, but it is also helpful to lead a healthy lifestyle. It helps to deal with stress, anxiety as well as boosts metabolism, improves stamina and of course it is a great tips to gain weight. Yoga also helps to find solution in digestive problems. It enhances the blood circulation, and helps in better absorption of nutrients. In case you are wondering how to gain weight by doing yoga, here it is :
How to gain weight for girls by doing yoga
Bhujangasana, or the Cobra pose, is helpful in weight gain. It boosts digestive system and normalizes metabolism. Vajrasana, or the diamond pose, is another great yoga pose to help gain weight. It can be practiced right after the meal to aid in digestion and keep metabolism rate in check. Another yoga pose that helps in improving digestion and better absorption of nutrients is the Pavanmuktasana.
One of the main cause of unwanted weight loss is an overactive thyroid gland. Matsyasana, or the Fish pose, is very effective to regulate an overactive thyroid gland. It actually works on a number of systems collectively, such as digestive system, reproductive system, cardiovascular system, etc.
Just like yoga asanas, there are a number of exercises that are beneficial in weight gain. Regular exercise is one of the best tips to gain weight. Most of us think that when it come to weight gain, we should not exercise as it helps to burn calories. But exercises actually help in developing lean muscles and avoid unwanted fat deposits. Regular exercise makes us stronger while adding healthy mass to our body. If you are eager to learn how to gain weight by doing exercises, then refer the chart below.
How to gain weight for girls by doing exercises
The best exercises to gain weight for women are these ones –
Push Ups : It is one of the best exercises to gain weight. Push ups are highly beneficial to add weight to the upper body.
Aerobics : Aerobics, specially low intensity aerobics, are also very useful to increase weight. It involves breathing in oxygen and breathing out carbon di-oxide. Aerobics stimulates appetite and increases metabolism rate, thus, helping in weight gain.
Swimming : Swimming is known as a full body workout. An energetic effort in swimming helps an individual to feel hungry and this leads to weight gain.
Bench Press : Another great exercise to increase weight is Bench Press. It helps in adding more weight around the inner as well as outer chest region.
These were some of the best tips on how to gain weight for girls. Now we will discuss about how to gain weight for men.
How to Gain Weight for Men
The 3 most important factors to go from skinny to muscular are nutrition, training and consistency. Below we will discuss some of the most important tips on how to gain weight for men.
- Eat More Food
- Track Your Progress
- Add More Protein to Your Diet
- Eat More Meals
- Eat Calorie Dense Foods
- Drink Weight Gainer Shakes
1. Eat More Food
When you want to gain weight, you need to eat more calories than your body burns. Instead of going by the feeling, track everything you eat. Find out how many calories you need to increase weight. In case you want to learn how to gain weight by eating more food, check this out –
How to gain weight for men by eating more food
If you are a skinny guy of 60 kg of weight, roughly 2100kcal/day is needed to maintain your weight. Now, add 500 calories per day to gain weight. So, that means for the 60 kg skinny guy, about 2600kcal/day is needed to gain weight. If you are wondering how to gain weight fast, add 1000kcal/day. However, start with 500kcal and then increase the number to help your body get used to eat more food.
2. Track Your Progress
Next on our list of tips on how to gain weight is by tracking your progress. The simplest way to do this is by weighing yourself every week. Do this in the same time and the same day every week. Ideally, one should weigh themselves after waking up in the morning, right after completing morning routine. Here’s how to gain weight by tracking your progress –
How to gain weight for men by tracking progress regularly
Aim for 0.5 kg of weight gain in a week. If you continue gaining weight, then keep eating the same amount of calories. If you don’t gain weight for 2 weeks despite eating the same amount of calories everyday, then increase your calorie intake by 500kcal/day and check what happens.
3. Add More Protein to Your Diet
Protein is very important when it comes to weight gain. Eating protein ensures that your muscles are building up. Do include protein rich foods in your diet to ensure that you look fit, and not fat when you gain weight. Below you will find out how to gain weight by eating more and more proteins.
How to gain weight for men by eating more protein
It is suggested to eat 1 gm of protein per pound of body weight per day for muscle building. It means a 60 kg skinny guy would need 135 gm of protein per day. You can easily intake the right amount of protein by eating protein rich foods with every meal. Some of the best protein sources to increase weight are : steaks, chicken breast, chicken thighs, eggs, fish like tuna, sardines, salmon, etc. Apart from these dairy foods like yogurt, milk, cottage cheese, etc. are also rich in protein.
4. Eat More Meals
Another great tips to gain weight is by eating more number of meals. You must eat 3 major meals in a day. Also include at least 3 snacks to increase your food intake and gain weight. It is important that you eat at regular intervals, so that the food is properly digested and you have space for more. According to studies, our body needs 2 hours to digest and assimilate food. So, space out your eating accordingly. If you are not sure, how to gain weight by eating more meals, read it below.
How to gain weight for men by eating more meals
Increase your number of meals by waking up early and eating breakfast. If you are skinny, its a terrible idea to skip breakfast. If you need 3500kcal/day, its easier to eat 5 meals of 700kcal than 3 meals of 1150kcal. After 8 hours of sleep, you get about 16 hours to eat. So, spread your meals over 16 hours to gain weight. Your meals should be smaller in amount so that your stomach gets a break in between and you don’t feel stuffed.
5. Eat Calorie Dense Foods
Eating calorie dense foods are must if you want to gain weight. Vegetables are healthy but they are not rich in calorie. So, if you want to gain weight, eat foods that contain more calories per serving. This way you have to eat less food to reach your daily target of calorie intake. Check below to find out how to gain weight by eating calorie rich foods.
How to gain weight for men by eating calories
When you want to gain weight, your diet should consist of foods like almond, peanut butter, mixed nuts, apricots, dates, raisins, whole milk, full fat yogurt, pasta, rice, oats, bread, sweet potatoes, yams, olive oil, avocado, coconut, chicken, fatty fish, etc.
6. Drink Weight Gainer Shakes
Drink weight gainer shakes to gain weight easily. When you blend your food into liquid, it becomes easier to digest. And therefore you don’t feel full for long and can eat again quickly which helps in weight gain. Here’s how to gain weight by drinking mass gainer shakes –
How to gain weight for men by drinking shakes
You can easily make your own weight gainer shakes at home. They only take 5-6 minutes and makes it easier for you to get some calorie in liquid form. Here is a simple recipe for you –
Put 100 gm oats, 1 banana, 1 tbs peanut butter, 300 ml whole milk and 2 scoops of whey protein in your blender and mix everything together. This homemade mass gainer shake will get you 1048 calories from 80 gm protein, 120 gm carbs and 28 gm fats. You can drink a glass of this for your breakfast and make it easier to hit your calorie surplus everyday.
Next on our list of tips on how to gain weight for men is by doing training. One of the best training to gain weight is by lifting weights. This triggers our body to build more muscle mass. Lifting weights also increases appetite which makes you eat more. If you don’t do training regularly all the calorie you are eating will be stored as fat. Below is a rough idea on how to gain weight by proper training.
How to gain weight for men by training
Free weights – this is one of the most effective training to gain weight. Its better than machines because you can balance the weight yourself. And its more effective than dumbbells, because the weight is heavier and you can add little weights per workout.
Compound Exercises – Let us see how to gain weight by exercising. Exercises like squats, deadlifts, bench press, rows, etc. are some of the best exercises to gain weight. These exercises work several muscles at the same time, which trigger muscle growth in your entire body.
Rest – just like training, rest is also important for our muscles to recover from workouts. Muscles cannot grow if you train them everyday. For a skinny guy, not more than 3 full body workouts in a week is needed.
Diet Chart for Weight Gain
If you are eager to learn how to gain weight by following a weight gain diet chart, then here’s a sample for you –
2 bananas or 2 egg whites or 6-7 pieces of soaked almonds
150 ml of milk + a cup (30 gm) of muesli or oats
2 vegetable stuffed paratha + a cup of curd
Omelette (2 eggs) + 6 bread slices (toasted)
1 glass of milkshake + 3-4 walnuts + 2-3 dates
Handful of roasted almonds
1 glass of lassi
1 cucumber + 1 cup of brown rice + 1 cup of dal (with 1 tsp of ghee) + 1 cup of veggies + 1 cup of curd (100 ml)
2 pieces of jaggery (10 gm each) after lunch
1 cup sprout salad + 2 medium chapati + 2 cups of vegetables + 1 cup of dal + 1 cup of rice
1 cup of tea or coffee + 4-5 cookies
3-4 pieces of dry-fruit chikki + handful of roasted almonds
1 chapati + 1 cup dal + 1 cup of vegetables + 1 cup of curd
Late Night Snacks
1 cup of milk + 1 tsp of honey + 2 almonds
I hope you liked this post on how to gain weight in a healthy and balanced way. Remember, our main aim should be to look fit, not fat. That’s it for now, stay tuned for more 🙂