- Perform compound exercises and lift weights
- Avoid consuming packaged fruit juices as they contain lots of sugar  Add a nutritional plan to your weight-loss program
- Choose your dinner-time wisely before you go to sleep
Are you trying to gain more weight? Find ways to get into your life to gain extra kilos. We know that gaining weight is as difficult a task as losing weight. Many believe that few who want to put on some weight actually crave many people to add some meat to their bony structure.
You need as much dedication and hard work as you need during your weight loss process. If you want to gain weight in a few days, test your limits. Here are some tips to help you gain a few pounds more, which will not make you strong and muscular, but it will definitely help you:
Take a nutritional diet to gain weight
Weight gain means Not necessarily that you have to eat foods that are rich in trans fat. A nutritional diet is as important during weight gain as it is during a weight-loss program. High-calorie foods such as seeds, nuts, peanut butter, starchy vegetables, low-fat dairy, eggs, beans and whole grains should be followed. As you gain weight, you still do not have the freedom to eat anything that gets in your way. You need to stay away from foods like burgers, cheesecake, french fries, onion rings, candies, hot fudge and sundaes. These foods may tempt you, but they are unsuitable for your health in every way.
Do not stop exercising to gain weight
If you think that training should only be linked to weight loss, then you should do it completely wrong here. To eat more calories than you spend, you need to include a muscle-building plan in your weight-gain plan. Follow some weight gain exercises, such as twist curls, squats, dips, deadlifts, etc. Instead of rigorously repeating the exercises, lift heavy weights in one go. Take at least 3 minutes between each set.
Double your food intake to increase weight
Read: 9 Simple and easy to follow tips for women to gain weight
This could be the case sound exciting and simple, if you want to do it practically, you can go through a hard time. If you used to eat three meals a day, you must now double the amount and eat at least six times. Each meal should be taken in equal parts. You may need to force the extra food for a few weeks. Each additional 500 calories burned per day increases your weight by 1 pound in one week.
Calculate your calorie need to gain weight
Everyone is different, so the calorie requirement is different. What you need to do is check your calorie intake and intake. Once you find out, add 500 calories to your daily intake by adding high-calorie foods to your diet. This will help you gain weight within a week. If you set a schedule for your meals, you can consume plenty of calories throughout the day.
Include Extensive Nutritious Drinks in Your Diet to Gain Weight
Just like your foods, the drinks you want to introduce into your diet should also be high in calories, but at the same time do no harm to your health. Only choose drinks that have healthy calories. Therefore, you must avoid drinks such as packaged fruit juices because they have a high sugar and preservative content. Only drink fresh handmade juices. Keep away from carbonated drinks such as cola, flavored coffee or sweetened teas, etc. These drinks may be high in calories but harmful to your body as they contain unhealthy fats.
Focus on Hefty Foods to gain weight
To add extra pounds to your weight, you do not necessarily have to eat more high-fat foods. In fact, you should opt for denser foods that will help you gain weight safely and gradually. Try these options:
Beverages: Add protein shakes, juice, or whole milk to your diet and avoid carbonated drinks.
Bread: Replace your white bread with wholemeal bread or oat bran breads. These breads are more nutritious than regular white breads. Use cream cheese, peanut butter, jam or honey for these breads to add extra pounds to your mass.
Vegetables: Avoid watery vegetables such as broccoli, cauliflower, green beans or cucumbers. Instead, add starchy vegetables such as potatoes, corn, carrots and beets to your diet
Fruits: Choose dense fruits instead of watery fruits. Choose bananas, apples, pears and pineapple over oranges, peaches, plums and watermelon.
Add Additional Oils: Add extra drops of oil during cooking. Do not use refined oils like olive oil, coconut, rape, palm and butter. The normal occurring in the kitchen vegetable oils, also known as soybean oil, are harmful due to their trans fat content. Oils with omega-6 fatty acids such as safflower oil, sunflower oil and peanut oil are less healthy but still bearable.
Sandwich spreads: These deliciously colorful spreads in the supermarket must always have tempted you. So, grab a pack as soon as you're done planning your weight gain diet plan. Spread these toppings on your bread. Some of the recommended spreads are cream cheese, guacamole, olive oil, nut butter, sour cream and mayonnaise. As a calorie source, you can also add meat or fish scraps to make your sandwich rich.
Eat Smoothies to Get Fat
Instead of protein shakes or diet pills, you get a smoothie. These smoothies can make your weight gain plan a delicious task. Eat foods such as yoghurt, almond butter, protein powder, nuts, fruit juices, soy milk, etc. You can also use these ingredients to create a seductive smoothie that will last as a whole meal.
Avoid Running to Get Fat  You do not want to lose the small pounds you have gained after really hard work. Running can cause you to lose those calories immediately. Stay away from such activities.
Begin strength training to gain muscle mass
Instead of accumulating these extra calories in the form of extra weight in your body, you should turn them into lean body mass. This will also help you to whet your appetite. In addition, muscle training stimulates the metabolic system, which requires more calories to gain weight. Lift heavy weights so that you give up after 12-13 paces. Force yourself a repetition that will make your muscles work harder. The goal is to increase the pain threshold.
Drink plenty of water to stay hydrated
Water plays an important role in weight gain. In order to stay healthy while gaining weight, it is very important to add enough fluid to your body. Drink half a gallon or more of water.
The diet plan – the most important part of weight gain
If you want to gain weight within a week, this diet plan will help you. Follow this diet plan for 1 week, and you will notice a change in your body on the 8th morning.
Let 10 almonds soak in water overnight and eat them as soon as you wake up the next morning. You must have a glass of banana shake during breakfast with 1 bowl of vegetable tsalyya or oatmeal. You can replace them with 2 slices of multigrain bread or 30 g Paneer, tofu or chicken breast.
- In the morning, drink 1 whole fruit of your choice and drink 1 glass of Lassi, coconut water or buttermilk
- Lunch you must have 2-3 Chappati with 1 bowl of vegetables and cottage cheese and cottage cheese.
- Have a glass of banana shake with 2 biscuits, 1 bowl of upma or 1 grilled sandwich
- before dinner during your snack Do not forget to eat 1 bowl of chicken or vegetable soup
- Dinner 2- 3 chappatis and 1 bowl of vegetables, 1 bowl of dal, 1 bowl of cottage cheese or dessert
- . Before you go to sleep, you have 1 glass of milk with a pinch of turmeric and 1 tablespoon of honey
Keep track of your calorie intake
It is very important that you record calories that you have consumed throughout the day. This will help you to understand where you are lacking calories and you can then work on those areas.
Read: 7 Means to help you lose weight
Be careful with your dinner
Be wise when choosing your dinner. Avoid unhealthy fats, especially if you go straight to the bed. Do not eat saturated fats. Consume more protein-rich foods and consider alternatives to red meats such as skinless chicken, fish, turkey, beans and tofu.
Weigh yourself every day
Your weight can fluctuate throughout the day. Therefore, set a time when you can weigh yourself. This will help you to get accurate results and point out the right nutritional plan. Consider measuring your weight early in the morning before taking any meals.
Maintain the regime to gain weight
If you look at the results, which can be both positive and negative, you should not lose your peace if you do not If you have gained much, as you expected, or achieved extraordinary results, you should nevertheless stick to your regime. If you stop keeping your nutritional plan in the middle, you can immediately lose those extra calories. If you get bored with your routine, switch between meals or take a break. But go back to the regime as soon as possible to get the results you want.
Adding more protein to your diet to increase muscle weight
Adding more protein to your diet is very important, especially if you are exercising with strength training. Proteins help build muscle and make your body look firmer. You will look strong and feel strong as you absorb more proteins in your diet. Some of the most common sources of protein are milk, soy milk, eggs, cheese, yogurt, peanut butter, fish, beans, tofu, etc.
Get enough sleep
If your body gets enough sleep, it can sustain energy. Sleep at least 8 hours a night to avoid fatigue and calorie wastage.
Read: 4 ways sleep deprivation can make you fat
Drink more dairy to get fat
A glass of milk with some added chocolate flavor can be a treat for your taste buds while helping to gain extra calories. Milk would not be the most popular drink for many. But if you turn a simple glass of milk into a delicious milkshake, you can get enough calories.
Be careful when choosing carbohydrates to gain weight
Consuming carbohydrates is completely prohibited when losing weight. On the contrary, if you are trying to gain weight, it is always advisable to consume more and more carbohydrates. Choose dense and heavy carbohydrates in the form of butter or cream cheese.
Eat a potato daily to get fat
Be sure to eat a potato every day. All types of potatoes are filled with starch, which gives your calorie level a boost. Preferably, eat a potato before going to bed so that the carbohydrates you consume are not lost.
Increase the amount of food to gain weight
In addition to frequent food, you also need to increase the amount of food you eat. If this seems difficult, eat every 2-3 hours to meet the calorie requirement for weight gain. Your meal should consist of protein and complex carbohydrates. Add two snacks between lunch and dinner. Also use cream soups instead of broth-based soups.
Follow these techniques and you will find a healthy one within a week.
Read more about Weight Gain.
For more articles, Download OnlymyHealth App.