how to gain 10 kg in 1 month

Being lean is not a disease, but due to being too lean, the body also becomes weak and gets sick soon. Some people feel ashamed to go somewhere because of their thinness and they are afraid to go out. Those people are not able to become fat even after trying, but you have to try right, which is really helpful in increasing weight. Some such ways to gain weight will be told to you here today.

Reasons Why You May Not Be Able to Gain Weight in Hindi

In women who are not gaining weight, there may be some such reasons which are creating a hindrance in gaining weight. Why women do not gain weight, know the reason for this.

1. eating disorders

Some women eat very little food, making it difficult to maintain a healthy weight. Women with anorexia nervosa have difficulty losing weight and gaining weight completely.

2. hyperthyroidism

Women with hyperthyroidism have an overactive metabolism, which results in burning more calories. When there is an excess of hyperthyroidism, the body starts producing more thyroid hormones. Hyperthyroidism works by preventing weight gain.

3. type 1 diabetes

women who type 1 diabetes Insulin, the hormone responsible for the metabolism of glucose, in women, leads to weight loss due to excess production of glucose.

4. Medicines and treatments

Certain medications and treatments can make it difficult to gain weight. Medications such as antibiotics and treatments such as chemotherapy cause gastrointestinal side effects. Individuals undergoing this treatment may experience weight loss.

5. stomach ache disease

Crohn’s disease and ulcerative colitis affect a person’s ability to gain weight. These conditions limit the amount of food that can be eaten, leading to diarrhea.

How to Gain 10 Kg Weight in 1 Month – How to Gain 10 Kg Weight in 1 Month

The problem of gaining weight can be eliminated by making some changes in your lifestyle. 1 how to gain 10 kg in a monththen do the following methods for this.

1. eat more spices

Eat those spices which are high in fat, you can add at least a hundred calories to your every meal, you can eat by mixing these things, you have to add at least a hundred calories to any meal. For example: salad, sandwich with little oil, sandwich with mayonnaise or sauce.

2. high calorie

Eat foods high in whole grains and healthy fats that are high in calories. There must be a cup of grains in the food, eat a cup of cereals first, then start the meal, include nuts, oils, spices. Eat some light protein and some vegetables at the end of the meal.

3. eat frequently

You do not have to eat a full meal in one go, eat 3-4 times a day, if you eat more food, then the calories will also come in eating more. can eat more calories.

4. build muscle

For this it is very important to do weight training. Doing cardio and weight training can help you gain weight. Muscle weighs more than fat Muscle weighs more than fat so weight trainer can help you to gain weight without increasing your body fat.

5. drink milk

Milk is an excellent protein source. Milk is high in calcium, milk has been consumed for years to gain weight, as well as it contains other vitamins and minerals. Milk also has a good amount of protein, carbs and fat. Women who want to build muscle should drink milk.

6. dry fruits

Dried fruits are rich in antioxidants and micronutrients. There are many different types of dry fruits you can consume, they are delicious and contain high calories. Being good in taste, they are easy to add to the diet. Dried fruits are rich in fiber, vitamins and minerals.

7. don’t drink too much water before meals

Drinking more water before meals ends hunger and overeating can be avoided, but women who want to be fat should not drink more water before meals, due to full stomach, you will not be able to eat well.

8. healthy fats and oils

Healthy fats and oils are high in calories. Add a tablespoon of olive oil or sauce to your salad. With this you can add 120 calories to your diet. For healthy oils, you can use extra pure olive oil, coconut oil, gourd oil.

9. excercise

Exercise is important for everyone, it is important in maintaining overall health. Exercise is very important to gain a healthy weight by building muscle and exercising also increases appetite. Exercises like weightlifting and weight training are very good to gain weight quickly, you can also join gym if you want.

10. Shakes and Supplements

Protein shakes and supplements can add extra calories to your daily intake. Shakes are high in calories. They are perfect for those who do not eat regular food properly. Some protein shakes are specially made for building body mass. Is. With this you can meet your daily calorie goals.

11. whole grain bread

You can eat whole grain bread by making omelet with cheese sandwich, egg bread, eating it by mixing bread with protein sources makes it easier to gain weight. Whole grain bread is a good carb source. Natural whole grain and seeded breads are a good choice.

12. eat cheese

Cheese is high in calories and fat. Paneer is liked by women because of its good taste.

Ways to Gain Weight Fast – Ways to Gain Weight Fast

ways to get fat fast To do this, you have to do all the things that can really help in increasing the weight, for this take the steps mentioned below.

1. lift the load

Fast lifting is very important, the extra calories go to your muscles instead of your fat cells, so you have to lift weights and try to increase the weight and volume gradually.

2. eat carbs and fat

Eat high-carb and high-fat foods. Whenever you eat food, there should be plenty of protein, fat and carbs, by reducing carbs or fat, you will not be able to get enough calories.

3. eat protein rich food

The most important thing to gain weight is to consume protein. It is very important for our body because the muscles of our body are made of protein. Without the presence of protein most of the extra calories can end up as body fat. It has to be kept in mind that protein is more filling, which reduces appetite, you will not be able to eat again and again, due to which you will not be able to get enough calories.

4. eat more calories than you burn

Creating a calorie surplus is most important for weight gain, we can understand it in such a way that you have to eat more calories than your body needs, to gain weight, you have to consume more calories than your body burns to gain weight fast. Aim for 700-1,000 calories.

5. eat energy-rich foods

These foods will fill you up quicker than processed junk food. Thickening is essential for whole single-ingredient foods. You can add sauces and condiments to this. This will make the food taste delicious and make you feel good.

conclusion :

If you follow all the methods mentioned above and do all these regularly, then soon your weight will start increasing. You have to consume more calories and exercise daily, in which weight lifting is mainly done. If you want, you can also take the help of a trainer.

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