Is your skinny frame affecting your personality? Do you feel that your clothes are hanging on your body because you are too skinny? Do you want to know how to gain weight in a week? If yes, then you have just come to the right place.
For some people gaining weight or muscle mass can be just as difficult as shedding some pounds.
The most common reasons behind not being able to gain weight are stress levels, unhealthy eating habits, irregular meals, lack of physical fitness, illness or genetics.
Crash diets for instant weight gain are not considered healthy and also they are not recommended by the doctors.
Instead of crash diets and home remedies that can be harmful for your health, set realistic goals to gain weight.
For successful weight gain,you need to consume more calories than you burn. Generally,the ectomorph has a high metabolism due to which they are not able to gain weight. For that you need to increase your daily calorie intake and also you have to eat calorie dense food.
Read the article below to know about how to gain weight in a week.
What are the Health Consequences of Being Underweight?
Just like obesity, underweight too can be bad for your health.
Being underweight means that your Body Mass Index (BMI) is below 18.5 . This value is estimated to be less than the body mass needed for the optimum health of an individual.
Though some people are naturally skinny but they are healthy. Being underweight according to the above BMI scale doesn’t necessarily mean that you have any health problems.
Underweight is more common in women and girls.
According to a study,being underweight was associated with a greater risk of early death in men (140%) and women (100%).
Underweight is associated with many health problems like impaired immune function, increased risk of infections, osteoporosis and fracture and may cause infertility. Also underweight people may have a greater risk of dementia.
Continue reading to know how to gain weight in a week.
How to gain weight in a week?
If you want to gain weight then it is really important to gain in the right way, rather than gaining unhealthy belly fat.
If you are underweight you need to gain both muscle mass and subcutaneous fat in a balanced way. Therefore, it’s absolutely important to eat healthy food , which don’t affect your overall health and lifestyle.
Here are some how to gain weight tips which you need to follow to have a healthy weight gain:
1. Eat more Calories than your Body Burn
The first and foremost important thing comes in is to eat more calories than your body burns.
Weight loss happens because the energy expenditure is more than the energy intake. You must have seen some people, that they are thin despite eating too much food because their metabolism is high. In these types of cases gaining weight becomes more difficult.
The most important thing you can do for rapid weight gain is to create a calories surplus, which means you eat more calories than required by your body.
You can check how many calories you are eating through a calorie calculator. But keep in mind that these calculators only provide estimations.
For weight gain you need to eat 300-500 calories more than you burn each day.
2. Fill up on plenty of Carbs and Fats
Fats are high in calories and eating plenty of high carbs and high fat food will help you gain weight faster.
But, people avoid them during weight gain programs. Avoiding them will make it harder to get enough calories to gain weight.
Also, if you want to gain weight then avoid doing intermittent fasting. This can be useful during weight loss, but doing it during weight gain will only make it harder to get enough calories.
Make sure to add energy-dense snacks in your diet whenever possible, to gain more calories.
3. Eat plenty of Protein
Proteins are the building block of the body and they are really essential for gaining healthy weight.
Protein is really essential to gain muscle mass, also without protein the extra calories in our body will end up as body fat.
According to a study, taking a high protein diet, during the period of overfeeding can cause the extra calories to turn into muscle.
But also keep this in mind that eating high amounts of protein may reduce your appetite and will make it harder for you to take in enough calories.
Try to take 0.7-1 gram of protein per kilogram of weight.
High protein diet can include meats, fish, eggs, legumes, nuts, dairy products etc.
You can also include some protein supplements like whey protein in your diet, if you struggle to get enough protein or you are taking a vegetarian diet.
4. Eat more Meals
Take more meals rather than taking three big meals. Eating bigger meals may make you feel like throwing up because your appetite is small from eating like a bird for years.
Instead of having big three meals of 1150 kcal have 5 meals in a day of 700 kcal.
The main problem for skinny people is that they have small eating windows. The main reason behind beings thin is that they skip their breakfast. Also, they don’t eat much in their lunch.
You should increase your eating window by waking up early in the morning and eating breakfast.
You need to sleep early so that you wake up on time which will leave you more time to eat. Many skinny people are not able to follow this routine for more than a day or two because they don’t have the appetite and their stomach is small.
5. Sufficient Sleep or Rest
This is also an important step on how to gain weight fast. Taking a proper 8-7 hours of sleep is utmost important if you want to gain weight fast in 7days and that too in an important way. Sleeping helps your muscles to rebuild and renovate. Sleeping also helps in inducing good hormones in the body which will have a positive effect on the body. If you do not get sufficient amounts of rest then you will not get any profit from your diet as well. This is an important step if you want to gain weight faster. So take rest!
6. Avoid Smoking
Smoking has negative effects on the body. According to a study smoking kills your appetite which makes it harder for you to gain enough calories. So if you want to gain faster than you need to quit smoking. It also affects your sense of taste and smell. Talk to your doctor and ask for the strategies to quit smoking.
Also, if you cannot skip smoking try to avoid it for an hour or 2 before you have your meal.
7. Stimulate your appetite before eating meals
You can do many things to increase your appetite or feel hungry before eating. By following some simple tricks you can help yourself in eating more. You can take a short walk half an hour before eating your meal, this will help in increasing your appetite and you will eat more. Exercise also helps in increasing your appetite.
Prepare food that you enjoy, having your favourite dish in the meal encourages you to eat more. Also try some new recipes, this makes you more excited about trying your meal.
Try eating in a more comfortable and calm environment. If you have your meal in a tense atmosphere your appetite will decrease and you may not take up enough calories.
8. Avoid Drinking 30 minutes Before Meal
Drinking liquids before meals can make you feel full. This will make it harder for you to take enough calories. You may not be able to have your full meal because your appetite got decreased due to intake of liquid.
Try to avoid any liquid 30 minutes before your meal. Also, wait for some time after your meal to have any liquid.
Do you want to know how to gain weight in a week by exercise? Without exercise, whatever weight you gain will become fat. Thus, it is important to indulge in a proper exercise with diet.
Including resistant exercise will help you gain lean muscle mass and bound fat. Working out 3-4 times a week will help you in gaining weight.
Also, you may need to consult your doctor before starting exercise if you have any skeleton problem or medical history.
You can also practice yoga, this will support your mental and emotional health. Yoga also improves the quality of your sleep and helps in increasing your appetite.
Now you may have understood the important steps of how to gain weight fast. Let’s see which food to gain weight.
Milk is an excellent source of vitamins, minerals and especially calcium.
It offers a mix of carbohydrates, proteins and fats. People those who are trying to gain muscle mass, the protein content of milk makes it a good choice.
11. Protein Supplements
People looking to gain weight generally use protein supplements. Protein supplement helps in boosting muscle mass quickly. But it needs to be taken in combination with resistance training.
Relying only on these supplements and skipping a healthy diet can cause harm to your body.
Also, use such supplements from credible brands in limited amounts and only for limited time.
Eggs are rich in protein, healthy fats and some other nutrients. Most of the nutrient in eggs is found in the yolk.
It is the best food one can have for instant weight gain, quick energy and for better health. Eggs are not only prescribed by the doctors but also our friends, family or relatives advise us to eat them to gain weight.
It’s extremely important to include eggs in your diet. It not only provides you with a good amount of energy but also helps you in building muscle mass.
The next important food for how to gain weight naturally is rice. Rice is a calorie dense food with low amount of carbs. Rice helps you to gain weight fastly. From 1 cup of cooked rice you can get 190 calories, 43 grams of carbs and a very little fat.
This also helps you to eat more food, especially in the cases where the appetite is too small. Rice are easy to prepare, also you can add veggies of your choice and make it more nutritious.
But make sure not to eat them in large amounts because of their potential arsenic and phytic acid content. They can produce toxicity in your body and can reduce the absorption of zinc and iron.
14. Dried fruits
Dried fruits are high in calories and also a good source of micronutrients and antioxidants.
The calorie content of dry fruits makes them great for gaining weight, also they are convenient to eat and tastes good.
Dried fruits are also rich in fiber,vitamins and minerals, which makes them a best source if you want to gain muscle mass.
Try combining some dry fruits in your breakfast bowl or in your morning smoothie.
15. Banana shake
Banana shake is the best drink for rapid weight gain. They are rich in calories and provide an instant boost in energy.
You may have seen many players eating bananas between their games or people having banana shake before or after their gym session. This is because of its instant energy boosting property. Pair your banana with a glass of milk or prepare banana shake and replace it with your morning or evening tea.
16. Peanut Butter
Peanut butter is rich in calories and good quality of fatty acids, protein, vitamins and minerals. Adding peanut butter in your daily breakfast helps in gaining weight. Also, it is rich in protein which helps in gaining muscle mass.
Apply a teaspoon of peanut butter in your bread and you can see the results in just a few weeks.
17. Baked Potato
Potatoes are rich in carbohydrates and calories. And they are considered as an easy and cost effective way to add in the extra calories to your diet.
Not only do potatoes add carbs and calories to help you gain weight but they also help in increasing the muscle glycogen level stores.
It acts as an important fuel source for most activities and sports.
The best way to eat potatoes is to grill or bake them with butter. You can also make some recipes with baked potatoes .
The most important thing for how to gain weight in a week is eating more calories than required.
Adding the above listed foods will help you in gaining weight safety, without affecting your health.
But, always remember that no miracle can gain you weight overnight. It is a long term process which needs patience and consistency. If you will not stay consistent to your diet regime you may not be able to gain weight easily.
Now after knowing how to gain weight naturally and which food to gain weight just follow the simple steps above and see the results.
Stay motivated, eat healthy, do weight lifting and increase the calories consumption and you will definitely achieve your target goal.
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