Gaining weight is a challenge for many people around the globe. In this article, we are going to provide you ‘7 best ways to gain weight fast.
Do you know? Over half of the people around the globe are going through the same problem. About One-third of the people in the USA, China, Australia, and South Asia are either underweight or too skinny. This is a serious topic because being underweight can be bad for your health as being obese.
Are you simply a ‘hard gainer’ who always struggles to put on weight to become muscular? If it is so, then this article will be surely going to help you a lot in gaining weight and to make you fit.
Following are the 7 best ways to gain weight fast
1. Eat more calories than you burn
The more important thing you can do to gain weight is to eat more calories than you actually burn. Eat foods that are high in calories. Avoid fast- foods. If your aim is to gain weight fast, then consume about 3500-4000 calories per day.
You can use the calorie calculator to track down your calorie intake.
2. Eat lots of carbohydrates and healthy fats
If your goal is to gain weight, then try to eat high carbohydrates and healthy fat foods. Try to eat an adequate amount of protein, carbohydrates, and healthy fats inadequate amount in each meal. Do you know? Fat and healthy fat are basically two different things. Healthy fat helps you in gaining muscle and weight. Whereas, fat foods will only increase the number of fats in your body, which is not good for your health.
Some carbohydrate-rich foods are:-
- Brown bread
- Sweet potatoes
- Brown rice
- Whole milk cheese
Some healthy fat foods are:-
- Nuts (almond, walnut, peanuts, etc.)
- Whole egg
- Dark chocolate
3. Lift some heavy weights
In order to gain weight, you have to gain some muscles and for that, you have to lift some weight. You can’t gain muscle without lifting weight and if you think you can gain weight just by eating, then you are wrong. In that case, you are going to gain fat in your body, which is not good for your health.
Lifting weight tears up muscle fiber and develops new muscles. Go to the gym and lift heavy weights 3-4 times per week. Lift weight and try to increase the weight per week in order to gain new muscles. If you are a beginner or new to training, then you should consult your gym trainer and train according to him.
Try to focus only on lifting weight, if you are skinny or underweight try to avoid cardio exercise as it will going to burn you more calories.
NOTE: Try to give more focus on your diet than training. In order to gain weight, you have to eat more calories than you actually burn.
4. Eat lots of protein foods
Muscle is made up of protein. For gaining a healthy weight, you need to consume lots of protein-rich foods. Studies show that consuming a high protein diet will increase your calorie intake and those extra calories are going to turn into muscles. If you are trying to gain weight and build muscle, then aim for 0.7-1gram of protein per pound of your body weight. (1- 2.2 gram of protein per kg)
5. Drink lots of water
Water plays a vital role in the process of gaining weight and building muscle. Water has many health benefits it gives strength to your muscles, keeping your muscles soft and nourished. It prevents your muscles from the breakdown and removes fats from your body. Water also helps in digestion try to drink a little amount of water in between meals, as it carries all nutrients to all parts of your body. Avoid drinking water after the meal.
6. Try weight gainer supplement
Weight-gaining supplements will be going to help you a lot in gaining weight. Weight gainer supplements are a good choice if your aim is to gain weight fast. As it contains lots of calories in each intake. But don’t totally depend only on weight gainer supplements. Proper diet is also very important along with supplements. A weight gainer supplement is temporarily beneficial for you. If your aim is to gain weight with quality muscles then you should prefer whey protein.
7. Get quality sleep
Good quality of sleep is very important for a healthy life. Good quality sleep means the amount of sleep that is needed by your body. One should sleep for about 8-9 hours per night without any distraction. The body repairs itself when you take a good sleep, it also repairs the body muscle mass which in turn increases weight. So, get a good quality of sleep if your aim is to gain weight.
We hope you like this article on ‘7 best ways to gain weight fast.’ Follow each and every piece of information given in this article for the best results.
Feel free to give your suggestions and queries in the comment below.