How To Gain Weight: Everything You Need To Know

how to gain weight

Do you struggle with putting on weight? Are you always the skinniest person in your friend group? If so, you’re not alone. Many people have a hard time gaining weight, but it is possible if you follow the right steps. In this blog post, we will discuss how to gain weight in a healthy way that will help improve your overall health.

How To Gain Weight?

Gaining weight can be nerve-wracking, here are the most important things to consider while gaining weight:

Increase your caloric intake

Increase your caloric intakeIncreasing the number of calories you take in on a daily basis is essential to gaining weight. Try to aim for at least 500-1000 extra calories per day, beyond what you need to maintain your current weight. This can be achieved by eating more nutritious whole foods such as lean proteins, healthy fats, fruit, vegetables, and complex carbohydrates.

Here are 20 foods and their composition to make you gain weight easily:

Whole Milk

150 calories per cup, 8 grams of fat, 13 grams of carbohydrates, and 8 grams of protein

Bananas

105 calories per banana, 0.4 grams of fat, 27 grams of carbohydrates, and 1 gram of protein

Peanut Butter

188 calories per 2 tablespoons, 16 grams of fat, 6grams of carbohydrates, and 7 grams of protein

Tuna

113calories per 3 ounces, 1 gram of fat, 0 grams of carbohydrates and20 grams of protein

Avocado

322 calories per avocado,29 grams of fat,17grams of carbohydratesand4 grams of protein

Oatmeal

166 calories per cup,3 grams of fat,27grams of carbohydratesand5 grams of protein

Greek Yogurt

149 calories per cup, 0 grams of fat, 11 grams of carbohydrates, and 23 grams of protein

Eggs

78 calories per egg, 5 grams of fat, 1 gram of carbohydrates, and 6 grams of protein

Cottage Cheese

163 calories per cup, 4 grams of fat, 8 grams of carbohydrates, and 23 grams of protein.

Almonds

164 calories per ounce,14 grams of fat,6grams of carbohydrates and6 grams of protein

Sweet Potato

180 calories per medium sweet potato, 0 grams of fat,41grams of carbohydrates and4 grams of protein

Chickpeas

269 calories per cup,3 grams of fat,45grams of carbohydrates and14 grams of protein

Quinoa

222 calories per cup,4 grams of fat,39grams of carbohydrates and8 grams of protein

Dark Chocolate

168 calories per 1 ounce, 10 grams of fat, 21 grams of carbohydrates, and 2 grams of protein

Chia Seeds

137 calories per ounce, 9 grams of fat, 12 grams of carbohydrates, and 4 grams of protein

Walnuts

185 calories per ounce, 18 grams of fat, 4 grams of carbohydrates and4 grams of protein

Whole Wheat Bread

69 calories per slice,1 gram of fat,12grams of carbohydrates and3 grams of protein

Salmon

233calories per serving,13 grams of fat,0grams of carbohydrates and20 grams of protein

Cheese

113 calories per 1 ounce, 8 grams of fat, 0 grams of carbohydrates, and 7 grams of protein

Lentils

230 calories per cup, 1 gram of fat, 40 grams of carbohydrates, and 18 grams of protein.

Eat frequent meals

Eating small meals throughout the day can help you consume more calories in an efficient manner. Try to eat at least five or six smaller meals throughout the day rather than three large ones. This will help ensure that your body is getting the necessary nutrients it needs to function properly and efficiently.

Exercise regularly

Exercise regularlyExercise plays an important role in gaining weight healthily; regular exercise helps build muscle mass which can lead to increased weight gain when combined with a higher-calorie diet. Focus on strength training exercises such as lifting weights, doing squats, push-ups, etc., as these exercises are best for building muscle mass in combination with a higher caloric intake.

Here are the 10 best exercises and how to do them:

Squats

Stand with feet hip-width apart, lower into a squat position by pushing your hips back and bending your knees. Drive through your heels to return to standing.

Deadlifts

Stand with feet hip-width apart and hold a barbell with an overhand grip or two dumbbells at arm’s length. Push your hips back and bend your knees to lower the barbell or dumbbells to just below your knees. Drive through your heels to return to standing.

Lunges

Stand with feet hip-width apart, step forward with one foot and lower into a lunge position by bending both legs until your rear knee nearly touches the floor. Push off your front foot to return to standing and alternate legs with each repetition.

Push-ups

Get into a plank position with hands shoulder-width apart and feet hip-width apart, lower your body towards the floor by bending your arms and pushing back hips until your chest almost touches the ground; drive through your palms to push yourself back up.

Pull-Ups

Grip a pull-up bar with an overhand grip, hang from the bar with arms fully extended and pull your body up towards the bar until your chin passes over it. Slowly lower your body back down to complete the repetition

Bent Over Rows

Stand with feet hip-width apart, hold a barbell or two dumbbells at arm’s length and bend forward from the waist until your torso is nearly parallel to the floor. Pull the weight towards your ribcage by bending your arms, then lower it back down to complete one repetition.

Overhead Presses

Stand with feet hip-width apart, hold a barbell or two dumbbells just above your shoulders with an overhand grip and press the weight up towards the ceiling until your arms are extended. Lower back down to complete one repetition.

Bicep Curls

Stand with feet hip-width apart, hold a barbell or two dumbbells in each hand, palms facing forward and curl the weights towards your shoulders. Lower back down to complete one repetition.

Tricep Extensions

Stand with feet hip-width apart, hold a barbell or two dumbbells behind your head with an overhand grip and press the weight up towards the ceiling until your arms are extended. Lower back down to complete one repetition.

Calf Raises

Stand with feet hip-width apart, hold onto a wall or railing for balance and rise up onto the balls of your feet. Slowly lower your heels back to the floor to complete one repetition.

Incorporate healthy snacks into your diet

Including healthy snacks between meals will provide extra calories to help you gain weight in a healthful way. Some examples of healthy snacks include almonds, trail mix, energy bars, yogurt, peanut butter, and apple slices.

Get enough sleep

Sleep is essential for the proper functioning of the body. Aim to get at least 7-8 hours of quality restful sleep each night to ensure your body is getting the rest it needs to recover from exercise and replenish itself.

Be patient

Gaining weight can take time, so don’t be discouraged if you aren’t seeing results immediately. Stick with a healthy diet and exercise program, remain consistent, and be patient – eventually, your hard work will pay off!

By following these tips, you can slowly and safely increase your weight in a way that improves your overall health and wellness. Remember, consistency is key when trying to gain weight; stick with it, and don’t give up!

Conclusion

Gaining weight the right way is all about creating a balanced lifestyle that works for you. It’s important to have an overall healthy diet and exercise plan while incorporating strategies to increase your calorie intake. Don’t forget to focus on whole, unprocessed foods and nutrient-rich snacks instead of relying on processed junk food or supplements.

Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also gain weight with the help of our weight gain program. Download our Fitness App on  Android to learn more about us.

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