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News India Live, Digital Desk: In today’s time, while most of the people are troubled by their increasing weight, there are some people for whom gaining weight is no less than a challenge. “Eat anything, your body doesn’t feel like it,” or “Friends make fun of you,”… these are things that thin people often hear. If you are also one of those who want to increase their weight in a healthy way, then this information is going to be very useful for you.
First of all, remove this misconception from your mind that gaining weight means eating junk food, fried food or sweets day and night. This method will not make you fat, but sick. The true meaning of gaining weight is to develop muscles along with fat in the body.
So let us know those easy and effective methods which will help you in healthy weight gain.
1. Increase the quality, not the quantity, of food.
This is the biggest mistake that people make. They try to eat a lot of food at once, which causes stomach upset. The right way to do this is that instead of taking 3 big meals a day, you should take 5 to 6 small meals. Eat something healthy every 2-3 hours.
- What to do? Start your day with a heavy breakfast. Eat things like fruits, dry fruits or curd even between lunch and dinner.
2. Be sure to include these things in your diet
You have to increase the calorie intake, but healthy calories.
- Protein: This is most important for building muscles. Include things like milk, cheese, curd, eggs, pulses and soybean in your diet.
- Healthy Carbs: These provide energy to the body. Bread, rice, potatoes, sweet potatoes and bananas are very beneficial for you.
- Healthy Fats: These help a lot in increasing weight. Eat ghee on your bread, use olive oil in salads and include dry fruits (almonds, walnuts), seeds (sunflower, pumpkin) and peanut butter in your diet.
An easy tip: Before sleeping at night, drink a glass of warm milk mixed with one spoon of honey or Ashwagandha powder. It helps in gaining weight and getting good sleep.
3. Don’t forget exercise
Many people think that exercise is only for losing weight, whereas this thinking is completely wrong. If you only eat and do not exercise, then only fat will accumulate on your body and muscles will not be formed. Exercise also increases your appetite.
- What to do? Go to the gym and do weight training or strength training. If you cannot go to the gym, then do exercises like push-ups, squats and lunges at home.
4. Be patient and get enough sleep
Just like losing weight is not a one day job, gaining weight is also not a magic. It takes time. So don’t rush and be patient. Additionally, it is very important to get 7-8 hours of deep sleep every day, because it is only when you sleep that your muscles repair and grow.
Remember, right food, right exercise and complete rest – these three things will rid you of thinness and give you a healthy and fit body.
