How to gain weight?

Due to the loss of weight, people sometimes feel embarrassed and they do not like to go anywhere, their confidence also decreases. Along with this, due to the loss of weight, many diseases occur in the body. You can increase your weight by taking these best ways to increase the weight mentioned below.

Weight Gain Remedies – Ways to Increase Weight

1. eat more often

Do not eat too much in one go, make a habit of eating 3-4 times and eat 3-4 times little by little.

2. Choose Nutrient Rich Foods

The more you eat full of nutrients, the more nutrition you will get. A nutritious diet makes you feel full and helps you get fat.

3. Try Smoothies and Shakes

Drink smoothies and shakes, they are good for health and keep you energized for a long time.

4. count the amount you eat

Pay attention to what you are eating, count the amount you eat, it will help you to gain weight.

5. Exercise

Incorporate exercise into your daily lifestyle by exercising, your weight will increase, exercise makes the body strong.

What to Change in Diet to Gain Weight

If you want to gain weight, then you have to make some changes in your diet. These changes should be included in your daily diet to gain weight.

1. Include fruits and vegetables

In fruits, you can take grapes, litchi, banana, mango, chikoo, custard apple, dates and to eat vegetables, you can take vegetables growing under the ground – sweet potatoes, potatoes, arbi, carrots etc.

2. high calorie

For this, paneer, chikki, dates, flour without bran, bread, sweet potato, rice, potato, chocolate, full cream milk and curd made from it, chikoo, mango, banana, litchi, semolina, jaggery, honey. Take a balanced diet.

3. protein

Eat foods rich in protein, include kidney beans, chickpeas, pulses, cowpea, egg, fish, curd, lean meat etc. in your diet. You can also take protein supplements after consulting a doctor.

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4. don’t eat all at once

Eating too much in one go can lead to the problem of central obesity (fat deposits on the stomach), there can also be a problem of bloating.

5. high quality fat

This will meet your daily fat requirement and will also help in weight gain. For fat, you can eat sunflower seeds, almonds, white sesame seeds, walnuts, peanuts, melon seeds, etc.

6. Protein after workout

Whenever you exercise, take protein after it, it helps in increasing weight and muscle mass. Vegetarians can take low fat paneer and non-vegetarians can have boiled eggs or boiled chicken.

7. consume more energy

You should consume 300 to 500 extra energy daily which helps in gaining weight.

What to eat to gain weight fast

For how to gain weight quickly, you have to consume some such food which will help you in gaining weight.

1. Milk

Milk contains proteins, carbs and fats and is a good source of calcium, as well as vitamins and minerals, these nutrients increase weight.

2. Nuts and Nut Butter

Nuts and nut butter are the right choices if you want to gain weight. Nuts are high in calories. A handful a day with a meal or as a snack can add up to hundreds of calories.

3. Homemade Protein Smoothie

Drinking a homemade protein smoothie can be a highly nutritious way to gain weight.

4. Rice

Rice contains a lot of calories, so one can easily get high amount of carbs and calories.

5. salmon and oily fish

Salmon and oily fish contain protein and important healthy fats. Omega-3 fatty acids are the most important in this.

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6. red meat

Red meat is one of the best muscle building foods.

7. potatoes and starch

Potatoes and other starchy foods are a way to make up for extra calories.

8. dried fruit

Dried fruits are a high-calorie snack that also provides antioxidants and micronutrients.

9. avocado

Avocados are full of healthy fats. It is a great food to help you gain weight.

10. whole grain bread

Whole grain breads are another good carb source. Combining bread with protein sources such as eggs, meat and cheese can make for a high-calorie and well-balanced meal.

11. A kind of cheese

It is high in calories and fat. Paneer is delicious, you can include it in food.

12. dark chocolate

High-quality dark chocolate provides a ton of antioxidants and health benefits. Dark chocolate helps control stress hormones and blood sugar levels.

Changes in Lifestyle to Increase Your Weight

by changing the routine how to gain weight It is necessary to change the routine. There are some habits by adopting which you can gain weight.

1. Yoga

Yoga helps in gaining weight. There are many yogasanas that increase appetite such as Sarvangasana and Pawanmuktasana. In these yoga appetite also increases.

2. keep weight records

You can use a diary or an app to record what you need to keep checking your weight regularly.

3. do the exercise

Exercise builds muscles, it helps in strengthening the muscles of the body, increasing it and making the body toned.

4. treat decreased absorption

This means that even after eating food according to the need, weight does not increase. In this, with the loss of weight, there is a lack of nutrients in the body like- Vitamin-D, Vitamin-B12, Iron, Folate etc. By getting their blood test done, you can find out if your body lacks them.

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5. give time, be patient

It takes time to gain weight, you have to be patient, be patient and stick to your goal.

6. get treatment for weight loss

There are some diseases that cause weight loss such as: Inflammatory bowel disease, TB, AIDS, COPD, diabetes, cancer, if you have any of these diseases, then get them treated.

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Change These Habits If You Want To Gain Weight

To gain weight, you have to change some of your habits. These will help you in gaining weight.

  • Whenever you eat food, stay away from your mobile, laptop, computer.
  • Junk food should not be eaten, it can have a wrong effect on your weight.
  • Do not drink water immediately before a meal as this will fill your stomach and you will not be able to get energy.
  • Quit smoking habit it can reduce your appetite.
  • Eating disorder i.e. overeating or skipping food in one go should be avoided.
  • Some supplements can harm the kidneys and liver, ask your doctor before taking them.

Risks of Being Underweight

Losing weight can cause health problems, you may feel some symptoms due to weight loss.

  • you can get sick from time to time
  • having osteoporosis
  • Gets problems with skin, hair, or teeth
  • gets anemia
  • feeling tired all the time
  • your periods will be irregular
  • slow or impaired growth
  • Risk of premature birth in pregnant and low birth weight women

Conclusion :

Being fat is not such an easy task, it will take time, so you have to be patient and change some of your habits, do yoga and exercise, as well as include the above mentioned food items in your diet.

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