If you want to gain weight you should be eating at least 2000 calories a day or possibly more if you are taller than average. You will also need to up your protein intake. Look up food that are high in protein (like most meats) and add them to at least two of your meals a day, every day.
The best foods to gain weight are those that are high in calories, such as nuts, nut butters, seeds, avocados, full-fat dairy products, dried fruit, dark chocolate, fatty fish, and healthy oils. Additionally, you should focus on eating a variety of whole grains, fruits, vegetables, and lean proteins.
Chips. While potato chips have never been confused as a health food, what's surprising is that out of all the foods that can cause you to gain weight - soft drinks, junk food, ice cream - the greasy potato chip is the worst offender.
Some of them include: Exercises like push-ups, sit-ups, squats and lunges are all good for gaining weight. The best thing about these exercises is that they work the whole body at once. When you do push-ups or sit-ups, your chest and arms get toned while your back gets strong and your abs get firm.
Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast. You also can add dry milk or liquid milk to foods for extra protein and calories. Some examples are mashed potatoes or soups. Try smoothies and shakes.
You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories. You may not follow a healthy, balanced diet because you forget to eat or cannot afford nutritious foods.
Peanut butter is high in protein, aiding weight loss, but it is rich in calories, so it can help you gain weight if you consume too much of it. Nuts are some of the healthiest things you can eat, providing proteins, healthy fats, and a range of vitamins and minerals.
Megestrol (Megace ES) comes as an oral liquid. Dronabinol (Marinol, Syndros) comes in oral capsules or a liquid. Growth hormone analogs, such as somatropin (Serostim), are typically administered as injections. These options provide various ways to help you gain weight gain effectively.
Ready-made high calorie drinks
Boost Plus®—355 calories per serving. Carnation Instant Breakfast™—280 calories per serving. Fast food shake—340 to 400 calories per serving. Sandishake®—600 calories per serving.
Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.
Drinking water with meals can help you feel full without added calories. But if you're trying to gain weight, focus on healthy food and limit the amount you drink at mealtimes. Drinking water won't give you nutrition or calories, and you may feel full faster.
Healthy foods to help you gain weight
Don't turn to chocolate, sweets and cakes, which are more likely to lead to fat gain rather than muscle. Instead, look for foods that are good sources of protein as well as higher in calories, such as dairy products, nuts, seeds and oily fish.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too.
This can be boiled down to good genes with a high metabolism, although experts say nutritional and behavioural factors could play a part to stave off the extra pounds of a person's body weight.
Choose compound exercises that work multiple major muscle groups, for example, the squat and bench press. Make your workouts short and intense rather than long and leisurely. Don't waste your time or money on powders, pills and products that claim to increase muscle mass.
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.