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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
If you've been struggling to gain weight, don't worry, because in the next 7 days, you might start seeing changes in your weight.
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Eat more calories than your body uses in a day by including calorie-rich foods like rice, potatoes, nuts, peanut butter and whole milk in your diet.
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Include protein-rich sources like eggs, chicken, paneer, lentils, and whey protein in your diet as they help in building muscles, not just fat.
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Foods rich in healthy fats like almonds, walnuts, ghee and olive oil might add quick calories while also giving your body strength.
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Aim for 5-6 smaller meals in a day with snacks like smoothies, sandwiches or dry fruits, instead of sticking with breakfast, lunch and dinner only.
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Do simple exercises like push-ups, squats and resistance band workouts at home so that the additional calories you eat turn into muscle.
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Make high-calorie smoothies with bananas, peanut butter, and honey because increasing calories while keeping the portion size small is an easy way to consume and reach your calorie goal, as some people might not be able to eat food in large portion sizes at a time.
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Your body repairs itself when you rest, so taking 7-8 hours of good sleep is necessary, as it repairs muscles and allows weight gain to happen smoothly.
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You need to follow your eating, exercise and rest plan every single day for a week without skipping if you want to see noticeable changes.
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So if you eat additional calories, add protein and healthy fats in your diet, train your body, rest well and stay consistent, you will surely start to see changes in your weight gain journey.
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