If you want to be healthy, then it is important to stay balanced. People whose weight is balanced according to their age and height, they enjoy a healthy life. Therefore, as much as necessary to reduce obesity, equally important is weight gain. Often people advise to reduce obesity, but no one talks about increasing weight. Not only do the underweight people look weak, but their personality also does not look attractive.
We will discuss this issue in this article of stylecrase. We have brought a weight gain diet chart for slim people, which will help them to increase their weight. Apart from this, we will also give some other tips.
Some more tips for weight gain –
- Calorie
Body weight depends largely on calories. While fewer calories are needed to lose weight, more calories should be taken to gain weight. If you are troubled by low weight, then you can take 2000-2200 calories regularly.
- You should include broccoli, cabbage, carrots, spinach, pumpkin and brinjal in your diet.
- Red meat can also benefit from being included in food. Keep in mind that do not eat it excessively, otherwise your cholesterol level may increase.
- Whichever salad you eat, put a little bit of olive oil on it. This will not only increase the taste of the salad, but will also increase the amount of nutrients.
- Eating dairy products daily can also give you sufficient calories. You should always consume fat-rich milk and yogurt.
How beneficial ::
Calories mean energy. When you eat calorie-rich food, the body becomes more active than before. The nervous system is also strong (1).
Note: Do not eat fast food in the name of increasing calories in food. It can cause harm rather than profit.
Increase the amount of food
If you increase your dose in balanced amounts, you can increase your weight. You should eat small amounts of three in a day instead of three and consume calorie-rich foods every time. Eating too much in one go can spoil your digestive system and you may fall prey to other diseases instead of gaining weight. Eating a little more frequently will also digest food and its effect will also be seen on the body.
What to do :
- You can eat breakfast with a bowl of fruit and bread with butter. If you do not like normal butter, you can replace it with peanut butter or paneer.
- Snacks can include dried fruits, zucchini vegetables or cheese sandwiches.
- If you like anything other than these, you can also consume them, but remember that it should be healthy. Also, it should not be oily at all.
How beneficial ::
By eating something for a while, energy remains in the body. This keeps you active at all times and can do your work with full potential (2). Eating too much in one go can make you feel lethargic and also cause stomach upset.
More Protein
Along with calories, protein is also needed to gain weight. The body gets energy by consuming protein rich foods. In addition, the muscles are also strong, as weak muscles are not able to bear much weight.
What to do ::
- Eggs, fish, chicken, lentils, sprouts and dairy products have been considered the major sources of protein.
- Excess oil is found in fish like tuna and mackerel and its intake helps in weight gain.
How beneficial ::
Amino acids are found in proteins, which makes muscles strong. Therefore, protein rich foods are essential for increasing muscle mass and weight gain.
Healthy Fat
If you are wondering what fat is needed to gain weight, then you are wrong. It is also necessary for the body to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones such as testosterone. It also helps to increase the metabolic rate, which helps the body flush out bad fats and maintain good fats.
Polyunsaturated and monounsaturated fats are considered good for health. You can get this kind of fat with nuts, green leafy vegetables, flaxseed oil, avocado oil and other seed oil. Also, let us tell you that omega-3 and omega-6 fatty acids are also needed for good health. In this sense, if you are thinking about gaining weight, do not ignore good fats (5).
Weight gain supplements
Some people are excessively weak. Such people are required to take nutritious foods and regular exercise as well as take weight gain supplements. Take these supplements only on the advice of your doctor. Only doctors can tell you what kind of supplements will be beneficial according to your health.
What to do ::
Many types of protein shakes and supplements are available in the market. You can consume them by adding milk or smoothies. You should take these supplements only by asking the doctor, because not all supplements suit everyone. It is possible that some supplements spoil your health rather than improve it.
How beneficial ::
Including supplements in your routine increases body mass index. Muscles also develop
What to eat
Full fat milk
Beans, lentils and other protein rich foods
Fruits and Vegetables
Healthy Fat and Oil
Grains
Good and healthy sweet
Yoga
Yoga is the only cure for many problems. Yoga is helpful in reducing weight as well as weight gain. If you do yoga along with diet chart for weight gain, you may get more benefit. Yoga not only reduces stress, but also improves the energy levels in your body. Apart from this, yoga also improves the digestive system, which makes you feel hungry. Here we are telling some yogasanas, which can increase weight.
Sarvangasana :: This yogaasan helps in controlling your weight according to your age and height.
Pawanmuktasan: By doing this, the digestive system is good, improves metabolism and gets rid of problems like gas, acidity and constipation. By ending all these problems you feel hungry.
Vajrasana :: This yogasana also improves the digestive system. Whatever you eat and drink, it becomes easy to digest. At the same time, the muscles of the entire body especially the legs and waist are strong. This can be done for about 5 minutes after a meal.
Exercise to gain weight
By doing the exercise mentioned here, the muscles develop well. Keep in mind that you should do all these exercises under the supervision of a qualified instructor.
Twisted Crunch
Leg press
Leg extension
Leg curls
Arm curls
Sholder shrug
Seated dumbbell press
Triceps push down
Barbell Squat
Pull ups
Ab roller
Incline Dumble Press
Side lateral race
Dumbbell lugs
Weight Crunch
How beneficial ::
These exercises are essential for healthy muscles. In addition, they also help in increasing body mass index. This causes your weight to increase gradually.
Keep records of food and drink
The way to lose weight, write in a notebook what they have to eat throughout the day and what exercises to do. Similarly, weight gainers should also do it. Write in the notebook every day what you ate throughout the day and at the end of the week note how much difference your weight has made. With this, you will have an idea that what you eat is affecting your weight. You will continue to gain weight by looking at this notebook.
Relieve stress
Stress is the root cause of more than half of the problems. When you are under stress, weight can be more or less. There may be other types of physical problems as well. So, if you are thinking of gaining weight, first try to get out of stress. To relieve stress, you can do meditation, dance or listen to a music of your choice.
get enough sleep
Of course, it is beneficial to eat healthy and balanced diet, regular exercise and yoga, and taking necessary supplements, but it is also necessary to sleep enough to give the body complete rest. Experts also say that to stay fit and healthy, sleeping seven or eight hours daily is necessary. This eliminates the tiredness of the day and your body gets ready to work with full energy the next day.
Motivate Yourself
There is no doubt that losing weight is difficult weight gain. Therefore, increase your diet and exercise as much as your body can bear. If you do more than your capacity, then there can be loss instead of profit. Also it is important for you to be patient, because it is good only if the weight increases gradually.
According to experts, if you take the weight gain diet chart continuously for 30 days, then one and a half kg weight can be increased every month. If your weight increases more than that in a month, it can prove to be harmful for health. Keep in mind that every person’s body and needs are different. Therefore, you should set your goal according to your health. Diet charts and rules may be different for women to gain weight.
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