Some people worry about, how to gain my body weight. On the other hand, some people think, how to reduce my body weight. Weight gain is possible if your calorie input is more than your calorie output. However, to gain body weight, you should make sure that your food intake has enough carbohydrates, proteins, vitamins and other natural, healthy items.
Following tips help you to gain body weight
1. Take 5-6 meals a day
First of all, to gain body weight, you need to eat 5-6 meals a day. For a healthy weight gain, you must have healthy foods in your diet. Try to eat well enough at the starting of the day. At least eat three solid meals along with 2 to 3 large snacks daily. This is the most essential tips to gain weight. But, never eat up to full stomach.
2. Consume high calories containing food
High calories dense foods include peanuts, peanut butter, raw oats, red meat, and dried fruits.
3. Consume a high protein
You can do this by taking protein-rich foods like cheese, fish, meat, chicken, eggs, milk, and almond, etc. Protein is building block for muscles. Take 0.8-1 gram of protein per pound of body weight.
4. Consume healthy source of Carbohydrates
Carbohydrates are a source of energy. Some sources of carbohydrates are rice, sweet potatoes, pasta, sugary cereals, crackers, cakes, flours, jams, bread products, refined potato products, vegetables, whole grains, legumes (beans), nuts, fruits, and yogurt. You can also take a lot of those to get your calorie goals as a result to gain weight.
5. Intake of fatty food
Take the right kind of fats. For example, salmon and tuna, cashews, and olive oil are sources of healthy fat. Increase the amount of dairy products, meats, nuts (including peanut butter)in your diet. But, try to avoid ice cream, fries, fatty junk foods and saturated fats (bad fats) in your diet. But, never intake Trans-fat snacks, these are called the “empty calories.”
6. Drink to get calories
This is a great way to meet your required calories. It is difficult to meet your calorie requirements by just eating. So, you can take milk, sugary drinks, milkshakes or protein shakes with little or no sugar.
7. Focus on food timing
You have to eat at the same time and at the same interval. However, this is a psychological factor to gain weight.
8. Take your meal on large eating equipment
It is a trick, and it is a psychological matter to gain body weight. Few studies show that if the same amount of foods are given to a small and a large plate. People think they intake large amounts of food when they take a large plate and vice versa.
9. Take at least 2-liter water per day is essential.
10. Take rest or sleep sufficiently
You need to be getting at least 6-7 hours of sleep, but for maximum gain, 8-9 hours of sleep needs every night. Your body is doing nothing but lying there, store energy and building muscle while you’re sleeping. So, proper sleep may help to gain weight.
11. Work out your entire body
Try to increase your daily activities such as morning or evening walk, swimming, cycling, etc. They help to build up your muscles. But more exercise may reduce your body weight.
12. Try to keep yourself tension free.
Some studies say, tension, depression decreases the desire to take a meal. Thus, this factor plays an important role to gain weight.
In conclusion, the aforementioned tips may help to gain body weight. Most importantly, remember that weight gain is possible if your calorie input is more than your calorie output.