An easiest way to gain weight is to add more protein and good carbs to your diet and also increasing the quantity of food you eat.
The world is trying to lose weight, while some face with the hardship of having to do the opposite – gain weight. The word will probably laugh at someone who casually asks what they can do to add on weight, but it is a real concern for some people.
Being underweight comes with its own set of problems including organ damage, faster bone density loss and even the inability to conceive a baby for a few women. These are just a small number of the many different medical problems that lack of a proper body weight can create. Similar to there being no easy way to lose weight, there is no easy way to gain weight.
However, here are just a few tips one can follow to add on those few extra healthy pounds.
Lean Meat: For the non-vegetarians out there, eating a whole lot of meat is a good option. Lean meats such as chicken, buffalo meat or even lamb meat can help add on a few healthier pounds. Beware, no fried chicken tough! I’ll explain that a little later on. These meats are packed with protein and iron that adds to the muscles rather than the fat.
Say no to fried foods: Fried foods can help you add on pounds, but they are not healthy. Instead of making you look fuller, it will only add on the stomach or the hips. Fried foods does not discriminate based on weight, it is unhealthy for everyone. It comes high is bad cholesterol that can clog up your arteries.
Nut based butters: In addition to regular butters, go for butters that come with high amounts of protein and also comes with folate, magnesium, vitamin E, and vitamin B3, essentially making it a healthier option to gain weight. There are also other butters such as almond.
Whole Fat Milk: Forego the 2% or skim milk and instead opt for whole fat milk. It is one of the healthiest way to gain weight. Use whole milk instead of skim milk in your tea, coffee and even cereal. Include cottage cheese (paneer), tofu, yogurt (dahi), cheese and other milk products into your diet.
Pack on the Carbs: We do not mean that you should heat as much junk food as possible with this. Understand that there are two types of carbs: Good ones and bad ones. Bad ones are the ones that are found in processed food such as chips and soda, these are a definite no-no. Try good carbs instead that can be found in brown rice, pasta, potatoes and whole grains.
Carry snacks: Feeling munchy? Give in to these cravings, eat as much as you possibly can. Carry dark chocolate, nuts, granola bars, etc. with you wherever you go and snack on them when you are feeling hungry. Again, remember do not eat junk food as it will only add fat and not muscle.
Exercise: Yes, exercise is important to even gaining muscle weight. Strong muscles mean more protection to your bones and your body. Do not go overboard with cardio, but instead focus on weight training. Weight training will focus on strengthening your muscles and allowing your body to grow, rather than just your tummy fat. If you don’t want to join a gym, you can also do a few floor exercises such as crunches, push ups, sit ups, etc. to strengthen your core.
Sleep: just like when losing weight, sleep is also important in gaining weight. A good night’s sleep goes a long way. A good sleep routine can help you gain weight and keep you active throughout the day.
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