Weight gain is something that seems easy to achieve but sometimes it becomes difficult to do so. According to your height your weight should be around 87-92 kg, which means you need to gain a lot to achieve your ideal body weight. Follow these simple guidelines to gain weight –
- Do not expect changes overnight. Weight gain should be a gradual process. Set a goal to increase your weight in certain period of time.
- To increase weight it is important to increase your caloric intake. Have small caloric dense meals (at least small 6 meals) at frequent intervals in a day.
- Increase the intake of high calorie foods such as nuts like almonds, groundnuts, walnuts, cashew nuts or any others according to your choice.
- Calorie concentrated shakes like mango milkshake, banana milkshake, dry fruit milkshake is also a good idea to start a day.
- Sugar, jam, butter, oil and cream can be included liberally in the diet, however avoid taking wrong eating habits and don’t just concentrate on junk and oily foods.
- Proteins are often neglected when it comes to weight gain as often fat is the primary area of focus. Good protein sources include sprouts, pulses, and cottage cheese, milk and milk products. To make a soup or beverage or bread denser in calories, you can even add milk powder or liquid milk in various preparations.
- Eat dates, dry figs and raisins 4-5 number in a day.
- Have a sound sleep of at least 8 hours a day.
- Do not consume water before meals as this will lower your appetite.
- Many a times most of the people who want to gain weight don’t exercise, but remember exercise is a good way to increase the muscle mass and also to increase your appetite.
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