9 best weight gain tips 💯

Some people try to lose weight where as some are struggling to gain weight. There are many individuals who find it extremely difficult to gain weight and are skinny. An aesthetic physique should neither be fat nor be skinny. People often suffer from body shaming, be it fat or thin. So from now on, these tips will help you and no more people will make fun of you being thin. #stopbodyshaming

Here are some tips which can help the skinny people to gain some weight and achieve a decent physique 💪
You can also calculate your BMI, that is body mass index, to check that where you lie in terms of weight and height. A BMI between 18.5 and 24.9 is ideal.

Above 24.9 -> obese
Below 18.5 -> underweight

Caloric surplus (Eat More)

The first and foremost, you have to follow a caloric surplus diet. You need to calculate your maintenance calories, then you have to start eating 300-400 calories more than it. As soon as the body gets into a calorie surplus, you will start gaining weight.

If the process stops after some weeks, try adding some more calories into your daily diet. Unless you start eating more, you won't gain weight. So, out of all, this is the most important.

Some foods to increase are:-
Rice, milk, nut butters, oats, chapati, full-fat yogurt, whole eggs, dark chocolate, dry fruits, sweet potatoes

Divide your meals

It is better to divide your meals over the day rather than eating them at once. It becomes easy to eat more and also digest easily. I would suggest you to divide your diet into 6 meals throughout the day. In this way you can eat more and also it helps with digestion aspect. An example to divide your meals for those who workout are:-

1. Breakfast
2. Mid day snacks
3. Lunch
4. Pre workout
5. Post workout
6. Dinner

Start workouts

Physical activity and exercise is necessary for the body, irrespective of a fit, thin or a fat guy. Workouts helps in developing the muscles of our body and achieve an aesthetic physique.

Start some form of workout, I would suggest weight training. Weight training is one of the best kind of activity you can perform which will help you to build muscles and gain weight (considering you eat in a caloric surplus). It will help in toning of your muscles.

Join a gym, if you can, as it will be very effective for your weight training. As soon as you start lifting, you start growing muscular and stronger.
Weight training is good for everyone, irrespective of body structure (fat or thin) or gender. It will help you to increase and improve your physical capacity, strength, body structure, muscle mass. Apart from it, it will benefit you mentally also. 

When a person looks good, he feels good. It helps in boosting your confidence level and self esteem.
The best exercises for muscle building and gains are:-

• Bench press
• Deadlifts
• Squats

Try weight gainer shakes

Shakes and smoothies are great option if you want to to consume your different sources of calories at once. If you are unable to eat more, consuming a shake can provide you more calories than consuming many short meals.

For example, if you make a healthy shake using:-

• Banana
• Milk
• Oats
• Peanut butter
• Any flavoring powder
• Whey protein (optional)
• Almonds

You are getting to consume huge amount of calories at once, which may be difficult to eat separately.
If you want to check out a healthy protein shake recipe, you can do it here.

Ensure proper sleep

I say it again and again, proper sleep of at least 8 hours a day is essential. People nowadays are often engaged in screens, spending time on their mobiles, playing games like PUBG etc for late nights. Using this type of screens before sleep can lead to insomnia and improper sleep. Try to stop the use of the screens at least before 1 hour of sleeping.

Sleeping is the time when our body recovers. The mind refreshes, the muscles repair and recover themselves, and our energy levels restore when we sleep. Improper sleeping routines can lead to muscle soreness, fatigue, low energy levels and stress.

Include cheat meals

As compared to those who are trying to lose weight, you guys have an advantage to include more cheat meals in your diet due to the excess surplus of calories available to you. You can try including cream, cheese and some fats which can provide you more calories in shorter amounts.

A pizza can provide you with a loads of calories. You can incorporate these things once in a while to give a boost to your weight gain process.
Don't over do it otherwise it will lead to "dirty bulking". Although some people follow it to gain weight fast.

But it is often advised to take your surplus calories from healthy sources. However, try taking some cheat meals as it may help those who are struggling to gain weight and are unable to do so. Also, why not take the advantage of the extra calories window available?

Include complex carbs

Complex carbs are the best sources of carbs which can be obtained through:-

• Oats
• Whole wheat bread
• Sweet potato
• Brown rice
• Whole wheat pasta

Also include some carb rich fruits like:-

• Banana (best and cheapest)
• Apple
• Peaches
• Grapes
• Strawberry
• Pineapple
• Blueberry
• Mango
• Plums
• Pears

One person can increase or decrease weight by moderating the sources of carbs. Always try to include healthy sources of carbohydrates which are listed above.
Complex carbs provide energy to the body for a longer time and are healthy too.

Adding extra calories

You can add extra calories to each of your meals. Try adding cheese, sauces, dips, spreads etc to your meals or snacks to make it more calorie dense. Not only, it will improve the taste, but will also help you to gain weight. 

If you are having a sandwich, apply spreads like mayo etc, use cheese slices which are easily available in the markets. Cheese provide some good amount of calories in the form of proteins and fats.

Drink water

The readers of my blog have known the benefits of drinking water by now as I have mentioned it in many of my posts.
Water is essential to push the nutrients into the muscles of our body. Apart from this, water has several benefits.

Ensure drinking at least 3-4 litres of water throughout the day. Staying hydrated is the foremost requirement of our body. It helps to improve the condition of our muscles, skin, etc. Regardless of your goal, whether it is to gain weight or to lose weight, water is essential for all.