How to gain weight ? A question which dietitians are rarely asked in this world where obesity dominates all the other health issues. But only a person who is underweight will understand the seriousness of it. Gaining weight is equally hard as is losing weight. Both problems require you to exercise properly and eat healthy food. Lets find out how to gain weight.
The reasons for being underweight –
- Eating disorders
- Chronic diseases
- Lack of physical activity.
- Heredity
There are chances that an underweight person will have lower immunity levels and can easily fall prey to illness and infections. The rate of recovery in underweight people is slower than in healthy individuals.Thus there is a need for an underweight individual to gain weight and become fit.
Here are some tips on how to gain weight:-
How to gain weight –
• Counting calories: Calculate your basic calorie requirement.You want to know how to gain weight ? You will have to increase your calorie intake. Add 500 calories per day to your current requirement. Those who work out or are physically very active, have a higher energy requirement. If such is a case the calories consumed should be greater than the amount of calories you burn.
• Eat more: The most common answer to your question how to gain weight. Everybody will ask you to eat more. Yes, you need to increase the quantity of food you eat, but at the same time you have to make sure you are eating healthy. Eat five to six meals a day. Avoid skipping any meal. Knowing how to gain weight involves consistent eating. Increase your portion size. If you eat 2 chapatis, then start eating a 3rd one. Take a second scoop of pasta, or add two bananas to your bowl of cereals. Or try the oatmeal banana blueberry bread.
• Choose calorie–dense foods: Choose foods that are higher in healthy calories. For example choose to eat corn, potatoes or peas instead of carrots and cucumbers. Eat a banana, custard apple, chikku or mango instead of a watermelon or orange juice. Peanut butters and cheese makes a calorie-dense yet nutritious spread for your sandwich. Read food labels for the serving size and the calories.
• Adopt good habits: The repetitive advice to increase your food intake does not mean you start eating unhealthy, fried, sweet or junk food for that matter. Adopt healthy habits. Eat your meals on time. Do not skip any meal, specially breakfast. Whatever you eat at breakfast is better absorbed and utilized by your system. So don’t forget to take a handful of nuts everyday along with good quality protein like toned milk and boiled eggs. Maintain a 2 hour window between each meal so that you can feel he hunger and eat better quantities.
• Add more liquids: You may be thinking how to gain weight with liquids. But drinking appropriate quantity of water or other liquids will help you in flushing all the waste products accumulated after digestion of those extra calories you ate. Drink water or juices. If you dislike drinking water, choose on flavored water , apple juice, milkshakes , smoothies etc. Specially if you are working out, the body needs that extra liter of water.
• Avoid junk food: All this while you read that you must increase your calorie intake. A lot of people often use the synonym high calorie to junk food. What we forget is that junk food is not only high in calories but provides trans fats. Sure you want to know how to gain weight, but in a healthy manner. Avoid cupcakes, cookies,cakes, margarine , processed meats and packaged foods.
• Weight training: A lot of people are of an opinion that exercise is for people who want to lose weight. How to gain weight with exercise? Exercise works both ways and will make you fit by getting you to your right weight. Whether it requires losing some pounds or putting on some pounds, exercise will stimulate your appetite, increase your energy needs and more over convert those extra calories into muscle instead of fat. Read about Protein supplements .
• Sleep more: Sleeping is the best thing you could do to keep yourself healthy. yes it is as important as exercising is. Unfit people are almost always sleep deprived. make sure you sleep for at least 7-8 hours every day.
The key to the question, ” how to gain weight ?” is to find the cause behind being underweight. If the reason for you being underweight is stress or tension, then instead of exercising and eating, you should concentrate on yoga, meditation or other relaxing techniques to become healthy. If it is heredity, there are chances you might not put on much even after trying every bit. but don’t get disappointed. Just work your way towards health and fitness. Who says you don’t qualify to be a fit person if you weigh 2 kgs less than what you should.
So to summarize on how to gain weight, all you need is exercise, healthy food, and some rest!
Image : Copyright (c) free digital photos
Mam my husband’s weight is less than 50kgs at the age of 28 and he is quite skinny. He is eating according the 3000 calories diet chart you provided in the site but still like that. Does he need to take any mass gainer? Kindly suggest some names of mass gainer for him? Thank you.
Hi Soniya , yes taking mass gainer along with doing some strength training workout will help him a lot …
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello mam
Merii 6 Feet Height Hai & Mera 62 weight Hai But mujhe ye kam lag raha hai weight mujhe 67 tak Weight Bhadhne me Liye par Day Kitni Calories laini chahiye
2500 to 3000 calories lene se weight gain ho jayga
Hi I’m tubaishi n I’m from bangladesh.i also follow u.can u please tell me that which weight gain powder I can take?? can please write the name about this??
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Mam,currently my age is about 16 and height 5.9 feet but i am disappointed by my weight its about 52 how could i gaint weight, can gyming give me weight gain and how much calorie i need to intake.plzz reply
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hello,
are dainabol tablets are good for health?
any side effect ?
Hi ,
Actually i personally do not recommend the use of Dianabol . It has a huge list of possible side effects .. and too much at risk .. healthy diet and workout and a little extra push using protein isolates will give desired results .
Mam , I’m a Boxer my body weight is approx 58 Kg .I want to gain body weight 80 Kg game without any Non – veg diet.
So please suggest me ….
Thanks.
Hi ,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Can u suggest a good brand of whey protein ? I’m a female 26 weighing 38 kgs. Considering on joining for weight training as well.
if you have never taken any supplement start with ensure protein , after a month or so of strength training change to – my fit fuel or bsn .. the latter is quite expensive , so basically choose based on your budget and dont forget to read the label and compare the proteins.
Mam, my wife is 33 yrs old, she is 5’2 height and weight only 41 kg. she is very skinny, and small frame size. 5 yrs ago she has cesarean delivery after that she has loose stomach also. kindly guide me diet plan, shake, protein supplements for her. and guide some exercise also. for weight gain (atleast upto 55 kg in six months).
https://youtu.be/XHbGWT5rBHc check this
Hello mam.I am 18years old and i am 58kg now .My parents and my friends said that I am very thin and you cant gain weight.Mam can u suggest anything for gain weight
Hi Amal ,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.