I am too thin and need to gain weight fast, how can I do that?
I am too thin and need to gain weight fast, how can I do that?
I am 23 years old, female and I am way too thin. How can I gain some weight? Should I be using orotein shake powder or pills. Eat more sugar? Please adise me and give me some tips and information.
Thanks (…)
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There are a number of things you can do to gain weight.
Calorie input/calorie output
You will need to increase the amount of calories you take in. All food has calories. Losing weight involves eating food with fewer calories. Gaining weight involves eating food with higher calories. Anything over 250 calories of additional calories you take in over and above the everyday needs of your body per day will provide about 500 grams of additional weight (or 1,1 lbs.)
More meals is better
You should try to have at least 6 meals per day. With the largest meal being your last meal of the day before bedtime. Your metabolism is slowest at night, so that is when the calories you take in convert to weight gain faster. Also try to have heavy meals at noon. Try to have breakfast as late as possible, eating food in the morning kick starts your metabolism, so the longer it takes for your metabolism to kick in early in the morning, the more weight you gain.
Calories are not all the same
Food is not all the same and calories are not all the same either when it comes to gaining weight. Some help you gain weight faster. And the right mix helps you out too. First remember to add healthy portions of protein to your diet. Eggs, lean meat, fish, pulses, sprouts, and dairy products are powerful sources of proteins. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight. Here are some great weight gain foods:
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and Oils: Extra virgin olive oil and avocado oil.
Advanced Supplements
There are a whole bunch of supplements out there that will help you can weight. try energy bars and of course perhaps the best is protein shake powder which can provide you with not only the extra calories you need but the extra protein you need too…tastes great too!
Go to the gym
Gaining muscle is the best weight gain you can strive for. Try weight training at your local gym. Avoid excessive cardio and high repetition exercises. Go for heavy weight, low repetition core exercises that will help build the big muscles in your body such as the legs, back and pectorals.
In summary: Not one thing, but doing a number of small things on a regular basis will provide you with the results you seek.
Hi..
For weight gain you will have to maintain proper nutritional supplementation to body through diet and also start doing muscle or weight training to gain muscle mass..
You should eat a blend of carbohydrates, proteins and fats..
Add whole grains, rice, potatoes, sweet potatoes, ghee [in limits] and also paneer, tofu, eggs [if non vegetarian] and nuts in diet…
Start weight training sessions under supervision of a trained Physical Trainer..
Take proper sleep and drink plenty of water..
You can also be advised protein supplements but take only under supervision of a dietician and in calculated doses…
Hope this helps.
Regards.