You need to eat a ridiculous amount of calories if you want to gain weight (depending on how skinny you are), but you want to make sure most of those calories are GOOD calories.If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, healthy fats, and plenty of vegetables to help provide nutrients and move all that food through your internal plumbing…which brings me to my next point.
If you’re struggling with a poor appetite, due to medical or emotional issues, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
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#3:Weight Gain Supplements
In some cases, just the diet and exercise may not bring results as quickly as you expect. Another way to go about this is by including some additional supplements in your diet.
#4:Eat enough protein
A diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0.8–2.0 grams of protein per kilogram of body weight will increase a person’s muscle mass. This is essential to healthy weight gain.
#5:Keep track of everything you eat
Track every one of your meals. Every calorie. The only way to know if you’re eating enough calories, enough protein, and enough carbs is if you track your calories and progress and then make adjustments. Once you start to get a good feel for how many calories you eat each day, try to eat the same meals to keep it easy. If the scale is moving up, keep doing what you’re doing. If the scale isn’t moving. EAT MORE.
Lifting weights triggers your body to build muscle mass. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.
Yoga addresses the root of many conditions such as stress, poor metabolism, and lack of stamina. It helps to find a solution, and thereby, helps you to gain weight. It often increases the practitioner’s appetite.Sarvangasana helps to normalize your weight according to your age and height.Pawanmuktasana helps to release any complication related to your stomach and increase your appetite.Sajrasana works as a strength training pose and helps you to gain more muscles.
#8:A diet low in vegetables
Many vegetables are filling but have a low calorie content. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals and not eating enough of them may cause malnutrition.
Losing or gaining weight has always been a stressful event for the concerned person. Stress often becomes a major hurdle in your way when you try to gain or lose weight. Therefore, it is important to be stress-free while performing exercises to lose or gain weight. Have a relaxing bath to reduce the stress. Or, put on some good music and dance till you drop. Meditation, yoga, and breathing exercises also work well to reduce stress.
Keep Yourself Motivated When You’re Not Feeling It.Gaining weight is no joke. It is much more difficult than losing weight. However, if you want to reach your goal, you have to stay focused. Do not set unrealistic goals for yourself. You cannot expect to gain weight and flaunt the perfect figure immediately. In case you set your goals way too high, you will easily become overwhelmed and feel like quitting this entire thing soon.