Are you super skinny? If so, shopping for clothes may be a rabble-rousing task for you. Being skinny can be unhealthy and dangerous. To pack on pounds is not as easy as it seems. Pigging out the cheeseburgers, bread, pasta, donuts, and ice-cream is one way to put on the weight, but it’s not at all the best way. Then, how to gain weight fast? Here are some hale and hearty ways to gain weight.
1. Monitor Your Lifestyle
Are you living a super active life? If yes, take a break and review your lifestyle to put on weight. Wait, it no way means that you should stop everything you were doing and become sedentary. It just means you should keep a check on how many physical activities you are performing each day, and how to prevent overdoing the routine. Don’t do so much that your body starts to deny for putting on weight.
“Doing cardio exercises, every day, can prevent you from putting oodles of weigh”. If you also assume the same, you are WRONG! Performing weightlifting, twice or thrice a week, helps in building muscles. Remember, you can’t increase your weight until you complement your workout with eating. Breathing and cardio exercises increase your metabolism rate and boost your appetite.
3. Make Smart Food Choices
Eat a lot of junk food and very often- these are the two big mistakes lean people make. Instead of just weight gain, focus on healthy weight gain. You can increase your body weight by 0.5 kg per week, by increasing 500 kcal per day. Eat more protein and different colored food, but avoid trans fats like, French fries, cookies, ice-cream, fried chicken, and margarine sticks.
4. Avoid Binging
Fasting and binging negatively affect the insulin and glucose levels. It also affects metabolic processes. Split your meals. Instead of eating all the time, eat ‘power meals’, comprising of all essential nutrients, in every three hours.
5. Drink Your Food
Solid foods are more filling than liquids. Liquids like smoothies, organic skim milk, and fruit juices provide you essential nutrients, without making you feel bloated or stuffed.
6. Masticate Your Food Thoroughly
Food, if not chewed well, ends up only partially digested. All of the food’s nutrients will be available to your food, only if you chew starches and complex carbohydrates, thoroughly.
7. Eat Right Before Sleeping
Regeneration, repair, and healing of tissues take place when we sleep. Eating food before bed provides fresh supply of nutrients, for all these repair activities.
8. Get the Required Rest
If you take just 3-4 hours of sleep at night, you need to change this habit soon! Take 7-8 hours of sleep each night. Plan your routine in such a manner that you get enough time to take rest in between. Avoid stress and mental tensions.
9. Increase Your Plate Size
Purchase bigger plates. As compared to eating two smaller plates of food, it will take less mental effort to eat one large plateful of foodstuff. It will help you to consume more calories.
10. Be Regular
Don’t get frustrated or quit, if you don’t observe any drastic changes. Give some time to your body to respond to a new schedule. You need to be regular; otherwise, no work ‘pack the pound’ programme will work for you.
Weight Gain Diet Plan
For gaining weight, you need to include following foods in your routine:
- Healthy desserts- 1-2 servings
- Oils and fats- 90 grams (6 Tbsp)
- Vegetables and fruits- 3-5 servings
- Cereals and bread- 8-12 servings
- Eggs, fish, meat and other proteins- 90 to 150 grams
- Full-cream milk- 3-4 cups (750-1000 ml)
Here is the menu of food items, you should include in your meal.
- 1 glass of fruit juice
- Banana shake
- 30 grams dried fruits or peanuts
- 1 cup full-cream milk
- Bread with butter or whole-wheat toast
- Boiled egg
- Pudding (custard or canned/sweetened fruit with ice-cream)
- Whole-wheat roll with cheese and butter
- Potato and other vegetables
- Fish or meat
- Tea with full-cream milk and sugar
- Biscuits or cake
- Whole-wheat bread
- Peanut butter
- Cheese sandwich
- Egg mayonnaise
- Fruit juice
- Homemade burger
- Grilled chicken
- Cooked rice
After Dinner/ Before-Bed Snack
- Sandwich and peanut butter
- Protein shake
- Frozen yogurt or bowl of ice-cream