GAIN WEIGHT NATURALLY

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1.Include Calories in Your Diet:-

Everything we eat has some calorie content.

So like we eat food with fewer calories to

lose weight, we need to eat food that has

more calories to gain weight. You need to

take in more than 250 calories daily to add

roughly half a kilo to your current weight. Eat

foods that are rich in calories like pulses,

cereals, meat, bread, rice, dry fruits, and nuts.

2.Increase the Number of Meals:-

Have six meals a day — three big meals and

three small. Breakfast, lunch, and dinner

should be heavy and calorie-rich. A heavy

dinner adds weight to your body as your

metabolism is not as active when you sleep

as compared to when you are awake.

3.High Proteins Along With Calories:-

Only calories won't add to your body weight;

you need to include the right amount of

proteins in your diet. Remember, if you want

to put on weight and look fit, you need to

build muscles, not flab.

4.Healthy Fats:-

Good fats are necessary for muscle

growth and production of hormones like

testosterone. This is essential for the growth

and strength of muscles. This also helps

to elevate the metabolic rate, which in turn

helps the body lose bad fats and gain good

fats. Fats are essential for many vital body

functions. Polyunsaturated and monounsat-

urated fats are considered good fats that

can be obtained from nuts, leafy veggies,

salmon, flaxseed oil, avocados oil, and many

seeds. Healthy fats are also a good source of

omega-3 and omega-6 fatty acids.

5.Yoga:-

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.

- Vajrasana works as a strength training

pose and helps you to gain more muscles

6.Keep A Food Journal:-

You need to keep a food journal if you want

to gain weight. Keeping track of what you

have eaten throughout the day will obviously

help you understand your eating habits

better. Once you have weighed yourself at the

end of every week, write that down as well.

This will help you stay motivated throughout

and encourage you to continue on the path to

put on more weight.

7.Eliminate Stress:-

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.

8.Get Enough Sleep:-

The next big step is to make sure you get

enough sleep. Experts say that sleep is very

essential for a person's health and well-being.

Sleep, like nutrition and physical activity, is an

essential determinant of your health and well-

being. A person needs a minimum of eight

hours of sleep every day to stay fit and fine.

This will give your body enough rest so that it

can function properly.

If you do strength training, your body repairs

itself and builds better muscles during sleep.