Tips to gain weight at Home

 

Tips to gain weight fast at home

 

Being skinny or underweight is a major problem these days. Skinny persons lack in many things as they lack in their confidence, they feel uncomfortable standing before someone and having a conversation with them. They face many problems like lack of energy, clothes doesn’t fit, people use to make fun of them and many more.

 

They are major problems faced by a skinny person. Being underweight was associated with a 140% greater risk of early death in men, and 100% in women.

Being underweight can also damage your immune function, raise your risk of infections and can cause fertility problems.

 

How to gain weight in a healthy way

If you want to gain weight, it’s very important to gain it in a healthy way. Eating a lot of junk foods and fast drinks like coca cola and other soft drinks would help you in gaining weight but it will help you in gaining only unhealthy fat, which would result in large belly and many more health related problems.

While we talk  about weight gain we are more focused on gaining  muscle mass and not fats only.

If you want a healthy, muscular body, you need to focus on balanced and healthy diet and workouts.

Here are some tips to gain weight at your home in this this pandemic :-

1.  Eat more calories than you burn :-  As simple as it is. Eat more than you burn. A normal person who is of 50-60 kgs have a maintainance calorie of around 2000-2200 calories.

Taking a day to day example :- If we earn 100 rupees a day and spend 100 rupees a day then at the end of the day we are left with no money in our hand . Like wise if our body consumes daily 2000-2200 calories and we are taking that much calorie only than there is no more calorie left to build our muscle or grow our body.

They need to take a surplus of 500-1000 calories so that it will be required to grow your body and muscle mass.

 

2. Focus on proteins, carbs and healthy fats :-  A person needs as much protein as your body weight, on a daily basis. To gain muscle mass you need to take surplus protein i.e. 2gm of protein per kg of body mass. If a guy is weighing 50 kg, he needs to take ( 50 x 2 = 100 ) 100 grams of protein to gain muscles.

Like wise you also need to take a decent amount of carbohydrate and healthy fats to get results faster.

Best sources of protein and healthy fat are given below 👇

Nuts - Almonds, peanuts/ peanut butter, walnuts.

Dry fruits - cashews, raisins, pistachios, dates, chia seeds. 

Protein supplements - Whey protein.

Fats and oils - Extra virgin olive oil, cold pressed virgin coconut oil.

Grains - Whole grains like Oats, Dalia, muesli.

Carbohydrates - Potatoes, sweet potatoes, white rice, Whole wheat bread, Roti.  

 

3. Exercise regularly :-  To gain muscle you need to exercise regularly. While doing workouts your muscles break and  taking a good diet would help you in building those broken muscles and growing them.  Exercise 4-5 days a week and take a rest of 2-3 days. Your muscles don’t grow while you do workouts, it grows while you are taking rest. So take rest to let your muscles grow.

 

4. Lify heavy weights :-  Lifting weights is considered to be the best option of workout, when your aim is to build muscles and gain mass.

If you have dumbbells then you can use it or else you can also use your body weight for these exercises. Some of them are Pushups, Pullups, Lunges etc.

Do these exercises a set of 2-3 with 12-15 reps.

 

5. Drink enough water :-  Drinking water keeps your body hydrated and your body energetic. For a healthy body, drink 3-5 liters of water daily.

Don’t drink water just before your meal or just after your meal. It will lead to improper digestion and will make it harder to get enough calories.

Drink water before or after 45 minutes of your meal.

 

6. Drink milk :-  Milk is considered to be a whole meal. It is full of vitamins and minerals. It contains very high quality of protein and calories.

Drinking milk 1 hour before your bed would let you a proper sleep and will benefit you as much.

 

7. Get quality sleep :-  Taking a deep sleep of 8 hours continuously is very much important for your muscle growth.

 

Do refer to my first blog on “Six tips for a healthy lifestyle”

 

If you wish me to write a blog on an appropriate diet plan, please comment below.

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                                  Wish you a healthy and fit lifestyle. 💪💪