We all have come across a person, who just doesn’t gain weight. In spite of eating and exercising, there isn’t a dime of weight on them. That may sound so absurd, but the basic law of weight gain is not being followed by them. Which is- In order to gain some weight, a skinny person requires to consume a high level of calories than his body actually burns. If the average intake of your calories is less than the expenditure, then you will never gain weight. To gain weight you need to make way for a surplus of calories. You have to follow some basic rules such as consume more food than now, then add nutrition to your diet and train yourself physically to gain some weight and not be skinny.
If you wish to gain weight then you must follow the below mentioned basic rules.
- Eat A Lot:
Eat as much calorie based on the metabolism as well as activity levels. If you see that you are not putting on weight then the truth is you are not eating enough.
- Consume More Meals:
Try meals in small quantities than the big ones. You would not be feeling stuffed. Wake up early, eat breakfast and then start to take 3 to 4 more meals daily.
- Consume Food Rich In Calorie Content:
Foods having high carb content or fats will contain more calories in each serving. It will include less eating for creating a surplus of calories. Eat dried fruits, nuts and many more.
- Eat Lots Of Protein Rich Food:
Muscles generally require protein for recovering from the workouts that you performed as well as grow much bigger. Consume a whole source of protein along with each and every meal such as meat, eggs, chicken, fish, etc.
- Drink Liquids:
It is easier to digest blended food than solid ones. Prepare shakes by mixing oats, banana, whey protein, milk, and peanut butter. Make use of a blender. It will aid you in gaining weight.
- Keep A Track Of The Consumed Calories:
If you are skinny, you will definitely be overestimating how much you are eating. You will be thinking that you eat a lot. But actually, you do not. So it is essential to keep a track of the calorie intake in order to ensure that you are eating enough for gaining weight.
- Do Heavy Lifts:
Do you engage your time in curls or flies? Then do not waste your time any further. Instead of these perform free weight as well as compounds such as Squats along with Deadlifts. They will be triggering extra strength as well as the muscle will gain for putting on weight.
- Stay Consistent:
You may eat a lot one day but then for the remaining week you eat less, then you would not be gaining weight. You need to stay consistent while eating more throughout the week as it is necessary to consume more than your body burns fats. This will only increase your body weight.
You need to make some dietary adjustments such as plan your eating form, add calories, etc.
• Calories: Try to add 500 calories every day to the average calories.
• Protein: Ensure that you are consuming at least 180 grams of protein daily.
• Fats: Be sure that at least 20% of the calories you intake every day is coming from healthy fats.
• Carbs: Apart from putting the proteins and fats in place, fill up the remaining of the everyday calorie intake with fine carbs like fruits, grains, vegetables and so on.
These are the general guidelines for weight gain, in case you have any medical issues
Consult your dietician.