While there are thousands of people who wish to lose weight fast successfully, there are also many who are looking for ways to gain weight fast. There are many people who are skinny and want to gain some weight. No matter whatever they eat, do exercise every day, still they are not able to gain weight. Some people just cannot gain weight as fast as they wish and the main reason behind it is their body metabolism. Gaining weight fast requires a lot of dedication, hard work as well as a lot of time. To gain weight, you must go for a healthy diet, good sleep as well as regular exercise. To follow the steps you need a lot of dedication. Also it is your hard work that can help you see the fruit of your labor. Another important thing is that you simply cannot gain weight in just two or three days. Gaining weight can take from 4 weeks to 8 weeks. However, everything begins with a first step and with dedication and hard work nothing can stop you from gaining weight. If you want to gain weight fast, here are some tips for you:
Increase calorie intake:
Each person requires different amount of calories to maintain their weight at rest. Calories give your body the amount of daily energy and thus adequate calories are essential for a number of body activities including breathing, keeping your heart beating, pumping your blood, constant cell renewal, digestion, elimination, and so on. You can calculate your MBR to find out the calorie requirement of your body. To weight gain fast you need to consume more calories than your body needs. For instance, if you need 2000 calories a day to maintain your current weight, than you must consume 2500 calories daily. Also in case you do a lot of physical activities, then add more calories to your diet as due to through physical activity you calories get burn.
Eat balanced diet:
Eating is one of the most important things that will help you to gain weight fast. But this does mean that you are allowed to eat anything and everything within reach! You need a healthy diet that is high in calories that will help you gain lean mass, not bad fats. Also your meal should have adequate amount of proteins, carbohydrates, fiber, vitamins C, E, B9, and calcium. Remember the fact that food nutrition is important and if your body doesn’t get enough nutrition, you will not gain weight fast. Some of the foods that you can consume that are very healthy include salmon, walnuts, tuna, and foods that are very rich in carbohydrates and protein such as fish, meat, and vegetables. Eating well plays an important part in maintaining good health. So, by taking a well balanced diet you will remain healthy and you will not have health issues.
Consume more protein:
To increase your weight, you need to increase the amount of protein you are eating on regular basis. The amino acids in proteins are required for the construction and repair of muscle fibers. Thus, protein helps in building the muscle and making your body strong that ultimately helps in putting some more weight. Some of the common protein enriched foods are milk, soy milk, eggs, cheese, yogurt, peanut butter, lean meats, fish, beans, tofu, lentils, bread, pasta, nuts and seeds. It is advisable to take protein for at least 2g per kilogram of body weight per day. For example if you weigh 60 pounds(27 kg) you should consume at least 54g of protein daily. However this is just an average and it also depends on whether you are normal person or a body builder.
Check this Protein Intake Calculator to get a good idea on how much protein you should take every day.
Several small meals:
Eating alone will not help you gain a lot of weight unless you do it in a proper and systematic manner. To gain weight fast, have several small meals in a day instead of only eating 3 traditional meals. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day is what you should have. Make it your goal to eat every 2.5 to 3 hours. This way you will get hungry and burn the reserved calories in your body. Plan your meals carefully and stick to the plan. Also eat at the same time daily so that you never feel hungry. What you eat is the most important ingredient in a successful weight gain program.
Increase portion size:
Portion size plays a key role in your weight gain program. For instance, take a second scoop of pasta, or add two bananas to your oatmeal. To gain weight, always use a large plate so that you can serve larger portions. It is a human tendency to eat more from large plates. So if you eat from a smaller plate you will eat less and to gain weight fast you need to eat more. Also don’t hesitate to go for extra helpings when your plate is empty. These small changes will have positive impact on your weight gain plan.
Include foods that are rich in starch in your diet to increase your weight. Starchy vegetables like sweet potatoes, peas and corn offer more calories to your body as compared to their leafy green counterparts. Also starch foods are rich in carbohydrates that are needed as a primary source of energy. Starches are also found in grains or cereals such as rice, barley, oat, buckwheat, millet and rye. A high intake of starches offers several health benefits as they are also a rich source of vitamin B and essential dietary fibers.
Eat late at night:
It is believed that eating late at night is not good for health. But if you want to gain weight fast, you can eat a late-night high calorie snack. While your body metabolism does slow down at night, you are still using energy for basic bodily functions, and thus are still burning calories when you sleep. So, eat something light before you go to bed and you will notice a change in your weight. Late-night snack is an effective weight management to control the overall calorie intake. Also eating a light snack — like cheese and crackers — before going to bed will also help you to sleep better.
Water makes up 60-70 percent of your body weight and plays a vital role not only in maintaining good health. It is a fact that muscle is largely made up of water and the important role water plays in transporting micronutrients to the muscles. So, regardless of weight gain goal, you should drink a great deal of water. Eight glasses of water a day is what is recommended by doctors and nutritionists. Water will give you that energy you need to gain weight. The more water you drink the more it flushes out the impurities in your system. Also water is a transport for all types of nutrients and minerals.
Milk is a great drink that can help you to gain weight rapidly and naturally.. Milk contains two high quality proteins, 80 % whey and 20 % casein. Whey is quickly broken down into amino acids and absorbed into the bloodstream. Whey is very good to consume after workout. Casein is digested more slowly and provides the body with a steady supply of protein for a longer period of time. Moreover, milk is a great source of many other beneficial nutrients that can help you to stay fit and healthy. Spread your milk intake throughout the day. Along with plain milk, you can also drink milkshakes and high-calorie smoothies to gain weight fast.
One of the most popular weight gain tips is to sleep for a minimum of 8 hours night. Your body needs sleep to function properly. It is essential to give your body appropriate rest. When you sleep, your body is growing and repairing form the workout you did to stimulate muscle growth. So you’ll gain muscle weight faster if you rest well. Sleep is extremely important to getting the most of your fitness program. Proper sleep of 8 hours and more will help you gain weight and ensure good health.
Make a daily routine to do some sort of exercise for healthy weight gain. Exercise helps in keeping your body metabolism high. Without exercise you will gain more fat which is definitely not your goal. Resistance training exercises will help to increase your muscle mass, which in turn will increase metabolism. For instance, you can do push-ups as they work the shoulders, back, arms, chest and abs. Other exercises that can help you to gain weight fast are squats, bent-over rows, chin-ups, bench press, and military press. Exercise will help to turn the extra calories into muscle and therefore help you gain weight. For better result eat protein enriched foods after an exercise session.
To gain weight fast, you need to stimulate your muscles. This can be done by lifting weights that are heavy enough. Increase a pound of weight in every two to three days to gain muscle. Do weight lifting at least 3-4 times a week. Lift hard and then recover for the next workout. With regular weight lifting you will be able to add muscle to your body, and adding muscle not only makes you look better, it also makes you weigh more!
Consume right fat:
To gain weight, you must eat unsaturated fats to gain weight. Unsaturated fats increase levels of good cholesterol (HDL) and help the production of testosterone which is responsible for building muscle. Foods that contain saturated fats are whole milk, beef, salmon (and other fish), sunflower seeds, soybeans, flaxseed oil, fish oil and ham among others. Also you must avoid saturated fats as you don’t want to gain just fat instead of weight. Avoid saturated fat food items such as red meat, cheese, ice cream, butter and vegetable oils. Instead try to consume high protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc.
Avoid taking supplements:
To gain weight fast, it is not necessary to take supplements. There are lots of herbal remedies and dietary supplements on the market to help you gain muscle and weight fast. But there are supplements in the market that make false promises. If you still not to take supplements it is advisable to consult a doctor first. A doctor can guide you better regarding the benefits and drawbacks if supplements.
List of High Calorie Foods:
There are many high calorie foods that can help you to gain weight fast. Some of the high calorie foods are breakfast cereal, pasta, salted peanut butter, chocolate nut spread, cheese, salad dressings, butter, chocolate, white bread, guacamole, yogurt, pure fruit juice, bananas, nuts, lard, chicken, bacon, salmon, beef, protein bars, granola bars, smoothies, ice cream, berries, lobster, doughnuts, sweetened condensed milk, chicken pot pie, baked beans, potato salad, dates, eggs, sausage, dark chocolate, soybeans, avocados, mangoes, dried fruits, coconut milk, bagels, baked sweet potato, beans, whole milk, crepes, crab meat and so on. Well, many of these foods should be avoided by those who want to lose weight fast.
Finally, in order to gain weight fast you must believe that this will happen. If you are not positive about your efforts, it will be difficult to reach your goals. Concentrate on your goals and see the difference in your weight. Follow the above mentioned tips and nothing can stop you from gaining weight fast.