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How to Gain Weight? Here Comes the Perfect Guide

How to gain weight is as difficult as losing weight


How to gain weight? This is one of the most asked questions by our readers. By consulting few nutritional experts, we are delighted to present this excellent weight gain regime. Have a look and Enjoy!

Usually, weight gain can be highly a time-consuming process. But you need to be so patient and do it properly. Your main aim is to gain weight in a healthy way and absolutely not to put on extra unwanted kilos! So, just focus on eating good food, at right time and in the right quantity.

Firstly, increase your regular calorie intake. This article will definitely help you out and just be ready see Chubby and Fluffy of you.

  1. Increase Calories in Your Diet

Usually, we eat low calories food to lose weight, but here comes the vice versa. To gain weight, have more than 250 calories in a day to add almost half a kilo to your present weight.

What You Need

Have foods that are opulent in calories like cereals, pulses, meat, rice, bread, dry fruits, and nuts.

What You Need To Do

  • Eat vegetables like broccoli, french beans, carrots, lettuce, Chinese cabbage, spinach, pumpkins, asparagus, and eggplants to your food regime.
  • Also, add red meat to your diet. But don’t overdo. The main aim is to gain weight, but not cholesterol!
  • Good to have olive oil in substantial quantity to your salads.
  • Consume more dairy products. Ensure you are consuming high-calorie dairy products.

How This Works

Foods that are rich in proteins and calories can easily help people to gain weight.


Avoid fast food and cereal bars.

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  1. Increase the Count of Meals

Take six meals in a day – three big meals and three small meals. Heavy dinner puts on weight to the body as the metabolism is not so active when you sleep as you are awake.

What You Need To Do

  • For breakfast, take a complete bowl of cereals, one fruit and toasted bread with butter. If you don’t like butter, have cheese or a tasty feast of peanut butter.
  • For snacks, have dry fruits and nuts, cooked veggies with a splotch of cream, or sandwiches with cheese.
  • Go with a full plate of desert in the evening.
  • You can also have cakes, burgers, pizzas etc. once in a while.

How Does It Work

Eating something for every 3-4 hours maintains constant energy levels in your body.

  1. High Proteins Laterally With Calories

Calories simply won’t put on the body weight; include the right quantity of proteins in your food. Just keep in your mind that if you want to gain weight and look fit, you should build muscles, not fat.

What You Need

Lean meat, Eggs, fish, pulses, skinless chicken, sprouts, and milk products are rich sources of proteins. Fishes like tuna and mackerel are opulent in essential oils and the best way to gain weight.

How Does It Work

Proteins comprise of amino acids that are known as the building blocks of muscles. These food sources will provide you the enough proteins essential to build and tone the muscles.

Consuming fats is not at all a bad habit unless you know the sort of fats you are having.

  1. Healthy Fats

Healthy fats are always necessary for the muscle growth and hormone production like testosterone. This is vital for the growth of muscles. This also aids to raise the metabolic rate that helps to lose bad fats and attain good fats. Fats are vital for several body functions. Monounsaturated and Polyunsaturated fats are measured as good fats that can be gained from leafy vegetables, nuts, salmon, avocados oil, flaxseed oil, and other seeds.

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  1. Weight Gain Supplements

In certain cases, just the diet and workout might not bring better results as fast as you anticipate. One more way to go about this is by including particular extra supplements in your food.

What You Need

Whey proteins are the popular supplements, which you can add to your smoothies or milk.

How Does It Work

Adding certain supplements like whey proteins adds to the body mass and assists in muscle growth.

If you are not having a proper plan, here is a perfect diet chart to get the desired weight.

Proper Diet Chart for Weight Gain


weight -gain-chart

  1. Yoga

Yoga stresses out the root of several conditions like stress, lack of stamina and poor metabolism. It aids to find a perfect solution, and thus, aids you to gain weight.

  • Sarvangasana assists in controlling your weight based on your age and height.
  • Pawanmuktasana aids to release complications associated to your stomach and enhance your appetite.
  • Vajrasana works as a power training pose and aids you to build more muscles.
  1. Workouts to Gain Weight

Here is the list of workouts that will aid you to build muscles. Ensure you do these exercises under the direction of an expert trainer.

  • Leg Press
  • Twisting Crunches
  • Leg Extension
  • Arm Curls
  • Leg Curls
  • Shoulder Shrug
  • Triceps Push Down
  • Seated Dumbell Press
  • Barbell Squats
  • Ab Roller
  • Pull-ups
  • Incline Dumbell Press
  • Dumbell Lunges
  • Weighted Crunches
  • Side Lateral Raise

How Does It Work

Gaining lean muscles as opposed to fat sums not only makes you stronger but also puts on mass. This is certainly the accurate mix to add weight.

  1. Have A Food Journal

You should have a food journal to gain weight. Maintaining a proper track of what you have had all through the day will definitely help you to comprehend your eating habits well. Maintain a weight calendar by measuring your weight every week.

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  1. Reduce Stress

Gaining or losing weight is always a stressful event for that particular person. Stress even becomes the main hurdle when you try to lose or gain weight. So, it is significant to be relaxed while doing exercises to gain or lose weight. Have a soothing bath to lessen the stress. Just have a good music and dance to it till you get dropped. Yoga, Meditation and breathing exercises work well to reduce stress.

  1. Good amount of Sleep

Get enough sleep to achieve anything. Specialists say that sleep is very vital for an individual’s well-being. Sleep is an essential factor of your health. A person needs at least 8 hours of sleep each day to stay fit and healthy. This gives your body enough rest so that it can function properly.

  1. Keep Yourself Motivated

Weight gain is a daunting task. It is more difficult to losing weight. Yet, you should be so focused to reach your goal. Never set unrealistic aims for yourself. Don’t expect to gain weight and boast the perfect figure instantly.

Ensure the weight gain shouldn’t exceed four pounds in a month. Beyond that might be temporary and unhealthy sometimes. Everybody’s body is different and exceptional in its own way. Once you are fruitful in achieving a precise BMI, switch your emphasis from how you look to how you feel.

Hope it’s clear what you need to do to gain weight. Start Following from today itself and Enjoy!

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