We all need to keep our weight in balance. Keep in mind that losing weight is as difficult as gaining weight! We all know that ‘health is the root of all happiness’. Obesity is one of the major problems in the lives of many people today. Obesity, like diabetes, is the cause of many diseases in the body. So health conscious people usually start running to lose weight. We all need to keep our weight in balance. It is true that losing weight is just as difficult as gaining weight.
Reasons to lose weight
Our body weight is low for various reasons. It is important to know that irregular diet, genetic factors, mental health problems, diarrhea, cancer, diabetes, AIDS, hyperthyroidism, arthritis, tuberculosis, kidney problems, lung problems, medication, etc. can lead to weight loss. In addition, our weight is more or less for age. The first step in gaining weight is to look at the causes of weight loss.
Here are some simple ways for gaining weight
Follow these ten simple ways for gaining weight. Within a month you’ll get the result.
(1) Exercising for weight gaining
Many people think that exercise is necessary to lose weight. Of course, this idea is not correct at all. Just as you know you need to practice to lose weight, you also need to practice to gain weight. In this case, experts say that just running and jumping are not enough. For this you need to do gym every day according to the rules. The gym has an experienced trainer who will tell you what exercises you need to do base on your weight and appearance.
(2) Frequent food intake
Expert nutritionists say that every human being should take good food repeatedly. It is important to eat something small for every 2 hours. However, those who want to gain weight should eat more every 2 hours. At this time you can fill your delicious food menu with milk, yogurt, fruits, etc. This will definitely increase your body weight as well as nutrition. This has proven to be the easiest way to get fat.
(3) Put enough carbohydrates on the food menu
There is no substitute for carbohydrates in weight gaining plan. Make sure you have enough carbohydrates in your daily diet. Rice and bread are considered to be the main sources of carbohydrates. So eat carbohydrate rich food at least twice a day. Rice and bread are the main sources of carbohydrates, but this does not mean that you should eat more of them. You also need to pay attention to your extra fatty condition. So eat a moderate amount of carbohydrates every day, but a little more than usual is one of the easiest ways for gaining weight.
(4) High calorie intake
In fact, when it comes to weight loss, we burn more calories and consume fewer calories. But in case of weight gain, the opposite will happen, i.e. you will have to take twice as many calories as you burn. Eat more calories than the body needs for weight gain. If you want to gain weight fast, you need to consume 600-700 calories more per day. Even if you want to gain weight slowly, you need to consume 400-500 calories more per day.
(5) Proper protein intake is important
Remember, calories alone are not enough to gain weight. In addition to calories, it is also important to get the right protein. If you do not take the right protein, it will cause excess uncomfortable fat in the body. So you must include protein foods like eggs, pulses and milk in your daily food menu.
(6) Eat dry fruits
Dry fruits have a lot of calories and fats which are proven to be very useful in weight gain. In this case, wake up every day and eat 2 cashews and 2 raisins. Do not forget about these two foods. And put almonds or pesto for breakfast. Put more nuts on your diet chart for gaining weight within a short time. In this way, if you eat dry fruits according to the rules, you will see that you have gained a lot of weight in one month.
(7) Stay tension free
It is true that the biggest cause of all problems is tension. Remember, just as you need to be tension-free to gain weight, you also need to be tension-free to lose weight. Nowadays it is very difficult to stay tension free. Try to stay as tension free as possible for gaining more weight.
(8) Deep Sleep
100% believe that deep sleep is very important to keep the body fit. Make sure you get 8 hours of sleep every night. Of course, it cannot be less. Also, wake up and do yoga every day as a rule. This will make you gain weight faster.
(9) Eat milk and honey before going to sleep
Before going to bed you can eat something special which is quite nutritious and caloric. Calories will work in your body throughout the night and will help you gain weight. So eat milk and honey mixed before going to bed as a rule every day. This is considered an easy way to gain weight.
(10) Outdoor food
Experts generally forbid eating outside food, but outside food such as ice cream, cold drinks, pastries, burgers, etc. are very effective in gaining weight. So you can eat these if you want but it must be in moderation.
To gain weight add the following foods in your daily food menu –
1) Eat fatty fish daily to gain weight fast. Fry fish with butter and olive oil to get better results.
2) Do not forget to add potatoes in your daily food to gain weight. Potatoes contain protein, fiber and vitamin C which are helpful to gain weight.
3) Peanut butter is another healthy way to gain weight.
4) Eat 100 grams of almonds daily. 100 grams of nuts contain 500 to 600 calories. It also contains omega three fatty acids, protein, vitamin E and fiber. Almonds are very useful for weight gain.
5) Eggs are a source of protein, vitamin D and healthy cholesterol for weight gaining.
6) Eat cheese for breakfast every day to gain weight.
7) Banana is the most useful food to gain weight fast at home. So put bananas in your daily diet.