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How To Gain Weight In A Healthy Way

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A majority of people focus on losing weight but there are a few who would also like to gain weight. Generally, people who have a super fast metabolism and those who have genetics that don't allow them to put on weight tend to have a thin frame.

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At a particular age, both men and women tend to identify themselves with their bodies and that is when a super thin frame may cause frustration. Also, being underweight isn't healthy.

Depending upon your height and age, your doctor can advise you how much your ideal weight should be. If you are underweight, then instead of looking malnourished, you can always choose to be get bigger in size.

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Firstly, you may need to eat big to get bigger. But at the same time, blindly eating a lot would lead to unhealthy weight gains and fat accumulation. Therefore, you may also need to find ways to keep your weight gains healthy. Follow the below steps.


Step 1: Calorie Surplus

You may need to consume at least 500 extra calories per day to gain a pound of weight per week. So, increase your portion size or eat 6 small meals a day but ensure that you get at least 500 calories extra.


Step 2: Lift Weights

To keep your weight gains healthy, you may need to ensure that your muscle mass increases. For that, lift weights so that your body programs itself to use the extra calories to build muscle instead of accumulating fat.


Step 3: Sleep Well

All growth happens when you are fast asleep. Yes, keep your sleep cycles normal. Don't sleep less. Your body has to repair the torn muscles and make you grow big and this process happens when you sleep.


Step 4: Include Protein-Rich Foods

Lentils, spinach, yoghurt, curd, tofu, cheese, milk, whey protein, chicken, fish, meat, beans, peanuts, broccoli, sprouts and nuts are some protein-rich foods you must embrace.


Step 5: Eat Fruits And Veggies

Apples, sweet potato, pears, orange, pineapple, mango, grapes and bananas should be in your list. Your body undergoes many changes when you suddenly change your lifestyle and you may need many vitamins and minerals to manage the growth; fruits and vegetable provide the same.


Step 6: Carbs

Eat brown rice and always choose whole grains instead of refined ones. In the long run, whole grains are healthier whereas refined grains may cause several health issues.


Step 7: Monitor Your Progress

Check your growth once a week. If you find that fat is being accumulated, then your growth is going in a wrong direction. Ensure that you monitor your progress well and gain only muscle and not excess fat. This way, you can gain weight in a healthy way.

Read more about: health, fitness, wellness
Story first published: Monday, July 4, 2016, 13:28 [IST]
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