How To Gain The Weight Naturally?
While some of us are wondering how to burn off last night’s junk-filled dinner at the local restaurant or that delicious Chicken Biryani at the cousin’s wedding, some of us want to see extra pounds added to their weighing scales results. Gaining weight is not a walk in the park, just like losing weight is not one. It requires a great deal determination, planning and consistency.
Gaining weight does not mean that one should sacrifice their healthy habits by consuming more nutritionless foods and not exercising. Even gaining weight requires adapting healthy routines, substituting unhealthy habits with healthy and happy ones, less stress and more sleep. But will it really help you gain weight for the long term and greater good? Yes, you can start gaining weight within a week by following simple and consistent steps, staying determined and tracking the progress. Below are some ways to gain weight (in a healthy way) at home fast without spending bucks at the local gym or health centre:
1. Eat More Calories
Why is it that you’re not gaining weight? Is it because you’re not consuming enough calories recommended for your gender, height and body type? These are some important questions you should ask and research for yourself before threading on the path of gaining more weight. Check nutrition charts, search for food substitutes depending on which country you live in and your eating habits, always keep a track of everything – calories, weight, micros, nutrition, exercise and even sleep. All of it can help with figuring out what works the best for you. If you eat three meals in day, eat four. If you consume 350-400 calories per meal, increase it to 500 per meal. Try to eat frequently and always have handy dense snacks with you so you’re ready to go!
2. Consume More Protein
High-Protein foods include lean meat, fish, eggs, lentils, legumes, soybeans, nuts, yoghurt, fortified cereals and drinks. Protein derived from animals has higher cholesterol, iron and components that are effective in increasing weight. You need protein to build muscle mass as other calories coming from carbs can lead to increase in body fast. With protein powder, bar and drinks available in every market, it has become really simple to consume high amounts of protein even if you’re vegetarian or vegan. Just mix the protein powder in smoothies, add it to your flavoured yogurts or on top of your oatmeal. Avoid mixing animal protein with high saturated fat foods – it is not the way to gain weight in a healthy manner. And make it habit to consume recommended portions of protein at every meal.
3. Weight Gain Exercises
It is important to weight gain in a healthy manner. In order to avoid the consumed calories to turn into body fat, it is necessary to include weight training in your daily routine. You can buy a pair of dumbells, weights or commit to few sets of squats or push ups. Weight training or lifting weights can help in building muscle mass which reduces the chances of gaining body fat. Body fat leads to bloating, loose skin, building up fat around the abdominal area, stretch marks and cellulite. High levels of fat in the body is the cause for obesity, high-death rates and the most deadly diseases in the world.
4. Healthy Fats At Every Meal
Eating fats is all the rage now! Fat derived from avocados, chia seeds, milk, dairy products, olive oil and meats are considered good for the body. Fats such as monounsaturated and polyunsaturated fats help in maintaining a healthy heart. They are also a good way to gain weight. Most of these foods are dense in nature and contain high calories. For example, a half avocado has more than 130 calories. Other ways to consume these fats in by adding chia seeds to your drinks or on top of your breakfast. Using olive oil to marinate your meats or calorie-rich salads. And adding an extra slab of homemade butter or olive oil to barbecued meats.
5. Go Nuts On Peanuts
Peanuts have high levels of protein and fat. They are dense with calories and delicious. Either nibble on them or spread a thick layer of peanut butter on a whole wheat bread. Consuming peanut butter sandwich first thing in the morning provides a lot of energy, vitamins such as B and E, folic acid and magnesium. One teaspoon of peanut butter has around 100 calories and enough protein to get your started for the day! Other nuts such as cashews, almonds, pistachios, walnuts, coconuts and hazelnuts are equally rich with healthy fats, protein and nutrition. You should also include dried fruits in your diet such as figs, raisins, apricots and prunes.
6. Skip Low Fat Milk
Low fat or skimmed milk has very less nutrients needed for weight gain. Instead consume full fat milk, just plain or with added flavours. Full fat milk has vitamin A and D, more calories and protein in comparison to low fat milk. A glass of full fat milk gives 60 calories more than low fat. Add full fat milk to your desserts, cereals, smoothies, milkshakes or oatmeals.
7. Desi Ghee, Hola!
In recent years, the benefits derived from homemade butter (desi ghee as Indians call it) have become much more relevant. Desi Ghee is nothing but clarified butter made at home from milk. Desi Ghee has level of calories. You can slab on ghee on a toasted slice of bread, just have it by teaspoon or add it to your curries. It gives boost to flavours and adds extra grease to the recipe. One tablespoon of ghee has around 115 calories, 15 grams of fat, almost 10 grams of saturated fat, good cholesterol, vitamin A and E.
8. Yes To Carbs!
Carbohydrates are highly effective in providing a full nutritious meal and energy to the body. They are full necessary vitamins, fiber and components that regulate the digestive system. Fiber helps with proper functioning of stomach, intestines and kidneys. Low consumption of fiber can lead to severe constipation. Foods such as cereals, whole wheat, bajra, ragi, jawar, oats, rice, quinoa, nuts are rich in carbohydrates and extremely good for health.
9. Say, Cheese!
Cheese is full of nutrition just like milk. It has high levels of fat and protein. Cheese is made up of delicious goodness. Add it to your toast, on top of your pasta, make grilled cheese, stuff it inside vegetable or chicken, make cheese fondue, make a side dip for your bread and meats, or put it into your salad dressing. Cheese is extremely versatile and goes with almost everything. It can help you naturally gain weight without the fuss of going bankrupt!
10. More Sleep, Less Stress
The answer to every problem is recommended amount of sleep and less stress. No sleep and more stress is the biggest reason for anxiety induced issues, eating disorders and diseases. For an adult, the recommended amount of sleep is 7 hours and for someone younger it is 8-9 hours. It is also important that you improve the quality of sleep you get. This can be done by reducing stress and anxiety from your life. A disturbed sleep will lead you to start the day on a bad note. Stress-free sleep is possible by adapting calming and soothing habits such as taking a hot bath before bed, reading a book you enjoy, eating a good diet, spending time with your loved ones, eliminating the negativity in in your life, etc.
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