How to gain weight effectively?

You might have come across advice like eat lot to gain but how much it will work is a big question. It’s correct that to gain fat you need to increase your calorie intake. But each one of us has a characteristic body structure and function along with energy requirements. Over eating can work on few and not on all, more over the weight you are gaining is nothing but the fat because, the excess calories consumed by you get converted into fat. This excess fat can put you on threat of obesity and other obesity related complications. Thus, the best and effective way to gain weight is focus on strength training to increase your lean body mass or muscle mass to gain weight. You can go for free weights, calisthenics exercises, resistance bands and tubes, strength training machines etc. Along with exercise pay attention to your diet pattern. Consume high protein diet to nourish the working muscles.

Hi Neha,
To gain weight we need to have a calorie rich diet and make sure that we eat more calories than what we burn.

Hey Neha,
Consume high caloric healthy food. As Bhavini said, make sure your calories intake is higher than calories expenditure. Along with diet, do some resistance training so that your lean body mass also increases.

To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly. Have some fixed timings and avoid eating in between so as to increase the hunger for food. Avoid unhealthy, high-calorie foods. Most important is to avoid trans fats, which increase your risk for disease. Foods that are high in trans fats are: pastry products, cakes, cookies, processed meats, margarine, shortening, and packaged snack foods. Drink more water or juice. If you do not like to drink water, choose some healthy drinks like apple juice, orange juice, Take with less sugar etc. When you have to work late at night, these liquid materials will help you maintain your basic needs.

If you want to gain weight, then the foremost thing you need to keep in mind is that eating is very important. But eating anything and everything should be strictly avoided. Rather, I’d suggest you to plan your diet. Include healthy food and avoid oily and extra spicy food.