Not everyone in this world is cribbing to lose weight. Some people desperately want to add several pounds to their skinny frames. Gaining weight needs as much discipline and patience as losing weight does, especially demanding a lot more if you want toain weight in 7 days. Although, there is a decent chance that you won’t see a brawny you, the 8th morning you wake up, but notice some considerable changes.
Here are a few steps that will help you answer how to gain weight, following which you will notice favourable changes by the end of the week provided you follow them with discipline.
Devour a Nutritional Diet
Include a nutritional diet plans in your weight gain regime. Indulge in food that are low in fat and high in calories and nutrition such as seeds, nuts,peanut butter, starchy vegetables, low-fat dairy products, egg, beans and whole grains. Food such as burgers, cheesecake, fries, onion rings, candy bars, hot fudge sundaes, etc. that are packed with high amount of calories may seem tempting, especially when you are trying to gain weight, but they are inappropriate food items.
Exercise for Weight Gain! There is no escaping from exercise. Apart from taking to healthy diet with the resolve to eat more calories than spending, you must include some exercises in your weight gain programme to build muscles. Do compound exercises and lift weights. Indulge in gain weight exercises such as twist curls, squats, dips, deadlifts etc. Your repetitions should be low and weights should be heavy. Taking 3 minutes of rest between sets is enough.
Eat more Calories than you Expend
Every individual has a different body make-up and therefore, you will have to check what your daily calorie requirement is by finding out your current daily calorie intake. When you find out your current daily calorie intake, add 500 calories more to it to gain weight and also add high calorie foods for weight gain for the next 7 days. Eating on a regular schedule can help you make sure you're getting enough calories every day.
Increase Portion Sizes
Increase portion sizes by eating more often. Consume a meal after every 2-3 hours to make it easier to meet the calorie needs of the body to gain weight. Include protein and complex carbohydrates in your meal. Aim to have generously-portioned breakfast, lunch and dinner, as well as two snacks in between. Go for hearty cream soups instead of broth-based soups.
Drink Nutritious Beverages
To gain weight in 7 days is not difficult as long as you keep from drinks that harm the body. Drink beverages that have healthy calories. Avoid consuming packed fruit juices as they contain lots of sugar, which is unhealthy for the body. Consume only all-natural fruit juices. Stay away from drinks such as soda, lattes, flavoured coffee drinks, sweetened teas etc. These drinks have many calories but little nutrition and therefore, can help you in putting on excess of unhealthy fat.
Eat Healthful Smoothies
Smoothies are a great way to add extra calories to your daily intake, and they are more healthful and nutritious than any other shake, powder, pill, or additive products. Indulge in high-calorie, but healthy smoothies for quick meals. Eat food such as yoghurt, almond butter, protein powder, nuts, fruit juices, soy milk etc. You can mix these ingredients and make a short-time meal out of it to give you calories.
Choose Dinner Wisely
Choose your dinner wisely before heading to sleep. Do not indulge in unhealthy fats, especially at night. Beware of foods high in saturated fats like processed meats and high-fat cuts of meat. Eat healthy proteins and consider alternatives to red meat, such as skinless chicken, fish, turkey, beans, nuts, seeds, and tofu.
By following the above tips on how to gain weight, you will notice considerable changes by the end of the week.