The Right Way of Putting on Weight: 3 Simple Steps

Are you fed up with being skinny and finding it difficult to gain weight? Do others body-shame you? If you are underweight then, first of all, find out the reason why you are this way?

Basically, people have 3 body types. And the ones who are skinny are known as ectomorphs. It is hard for ectomorphs to build up muscles and gain weight.

However, by adopting a better lifestyle you can definitely change your body type. So, Without wasting time let us dive into the factors that are important for putting on weight.

1. Increase Your Calorie Intake

It is very well understood that the food you eat contains calories. To gain weight, you need to consume a greater amount of calories than you take normally.

It means if your daily calorie intake is somewhere between 1800–2000 calories, then you need to add more calories. Moreover, take at least 3–4 meals daily. When you eat small meals after short intervals, your body does not feel bloated and you are able to get more calories.

On the other hand when you eat only two heavy meals per day, then it becomes hard to gain weight.

2. Follow A Healthy And Balanced Diet

Often people eat lots of junk food and sweets to gain weight. This way they succeed in adding extra pounds to their bodies, but they risk their health.

Hence, a healthy approach is very crucial. A safe way of gaining weight is to add the following three nutrients into your diet:

• Proteins

Proteins consist of chemicals known as amino acids, which aid in building muscles. Hence, make sure to consume a good quantity of protein if you want to gain weight.

Animal crops like fish, chicken, beef and dairy products contain a valuable amount of protein in them. On the other hand, plant proteins include lentils, nuts, whole grains, and beans.

• Clean Carbohydrates

Do you know? According to a study at Cambridge university in 2014, the right type of carbohydrates plays a major role in gaining weight and vice versa.

Obesity is a major problem for everyone nowadays. Therefore, add only clean carbs to your diet, or else you will end up becoming obese instead of gaining healthy pounds.

Clean carbs include white and brown rice, sweet potatoes, yogurt, pulses, and fruits like banana and avocado.

• Healthy Fats

You might be thinking that fats mean eating junk and fried food but it’s wrong. Go for healthy fat options. For example, slightly fry your bread slice or piece of chicken in olive oil.

Some healthy fats include nuts, vegetable oil, and fish. In this way, your calorie intake will increase, and ultimately you will gain weight.

3. Do not forget to Exercise

In the present era, everyone is well aware of the importance of exercise. If you still do not take it seriously then you are not going to gain weight in a healthy way.

The right way of putting on weight is to eat a nutrient-rich diet and do exercise also.

Do the following exercises regularly and you will see a boost in gaining weight:

• Yoga
• Resistance training
• Push-ups, pull-ups, squats, etc.

Wind Up

Putting on weight can be hard as losing weight is for others. But you have to stay motivated. Believe in yourself.

You can change your body type by taking a balanced diet and exercising daily. It is a known fact that maintaining a healthy weight is important for all of us. So, never give up.