Friends! How important it is for us to be fit in today’s times. You know this Today many people are becoming obese and they are very upset due to obesity and continue to lose weight. so we will discuss today’s weight gain.
So the other aspect of this is also that today many people are also worried about underweight or thinness, due to which they are inferior to themselves and their confidence is always low. We are going to tell you how to overcome this disappointment.
- How to increase weight gain.
- Healthy foods to weight gain fast.
- How do we increase the immunity of our body?
- Diet plan for weight gain.
- What causes weight gain.
- How to gain weight fast at home doing exercises.
How to increase weight gain
The thyroid gland plays a major role in weight gain. The person whose this book is small and weak, the person who will be weak, the person whose this book will be strong will be overweight and strong.
To get fat, it is important that you eat food that has a lot of calories. Protein, minerals, fats, and carbohydrates should be included in your diet to gain weight.
Also Read About :- Weight Loss
Take complete and deep sleep:
Just as food and water are necessary for our life, in the same way, it is also very important for us to get enough sleep. Must take at least 8 hours of deep sleep every day. By getting good sleep, new cells are formed in our body and old cells are transformed into new cells. To get good sleep, sleep immediately after having dinner and wake up early in the morning. So start sleeping deeply.
You must know how beneficial exercise is for us. By exercising, the amount of calories present in our body is divided into the right parts of our body, which does not increase the fat of the stomach. By exercising, cholesterol and body muscles also increase well, hunger opens due to which food is also digested well and the body becomes strong. Do regular exercise like Salman Khan
You can adopt these exercise measures – doing yoga, pranayama, putting up push-ups, putting on sit-ups, punishing or playing any sports like playing badminton, playing cricket or playing football etc.
Use massage daily
Include massage in your routine to make your body strong. It transmits blood circulation properly in our body, which gives proper nutrition to the muscles and the body is well developed. You can use mustard oil, coconut oil, almond oil, and olive oil for massage.
Drink more water
Water is very beneficial for our health. So drink more than 2 liters of water daily. This removes poisonous substances present in the body and digestion of food is also done well. Water maintains agility in our body, due to which we do not feel weak while working or exercising.
Stress is the root cause of many diseases because when a person is under stress, he is unable to pay attention to his body, as a result of which many diseases surround him. You should note that your weight cannot be increased until you are away from stress and happy.
Healthy foods to weight gain fast
In this article I tell you In the life of the race, obese people always look for the money to be thin and people who are not obese constantly try to be obese.
But do you know it is also beneficial to be fat provided you are fit? Some people try shortcuts to be obese, which is harmful to health. Follow the balanced diet table to increase weight, include vitamins, minerals, fats, proteins, carbohydrates, etc. in your diet chart.
Also include exercise and yoga in your daily routine. Apart from this, do not consume junk food, fast food, and oily foods and do not use medicines, it can have side effects. Let us tell you easy tips to gain weight.
Potato is most helpful in weight gain. Potatoes contain weight gain properties which include fats, calories, and fiber. Therefore, potatoes should be eaten in excessive amounts.
Eat Dairy Product
You should use dairy products such as milk, yogurt, butter, and cheese, etc. to increase weight. Milk contains a high amount of fat, calcium, and vitamins. Protein is found in yogurt excessively due to which it feels full for a long time. Eating yogurt daily causes weight gain.
If you are a non-vegetarian then you can eat eggs, fish, and meat. These are excellent sources of protein and fat. Apart from this, it builds muscle and repairs the cells of the body, but excessive intake of carnivore increases the cholesterol, which can cause many diseases.
If you do not eat meat, you can take vegetables. These mainly include pulses, soybeans, rajma, paneer, etc.
Take complete diet
To increase weight, you should take small meals 5 to 6 times a day instead of taking large meals. Keep the mealtime constant. Take morning breakfast in plenty and also have lunch and dinner on time.
Eat nutritious food
Always include nutritious food in food. In which you can take butter, fruits, green vegetables, ghee, curd, juices, jaggery, dry fruits, salads, etc. This substance gives the body plenty of energy. By eating such food continuously, the thinness is removed which causes you to become fat and it brings color to your face, which increases your confidence. Keep in mind that you should stay away from junk food in the name of food.
Snacks are required
You will know the benefits of taking snacks. This will help you become fat and make both your body and mind healthy. You can have snacks in between your meals like sandwiches, biscuits, samosas, dry fruits, etc.
To increase your weight, you can take banana, papaya, melon, watermelon, pomegranate, apple, mango, seasonal carrot, tomato, seasonal fruit, orange, etc. fruits. These fruits contain vitamins, minerals, energy, and nutrients.
Apart from this, these fruits also remove the weakness and weakness of the body.
To increase your body weight, you should eat almonds, raisins, figs, cashews, pistachios, and peanuts, etc. It contains fat, carbohydrates, and nutrients.
Honey gives great benefits to increasing weight. So you can take honey.
How do we increase the immunity of our body?
You will often see around you that out of many people who look similar in terms of health and height, some people are prone to diseases repeatedly, while some do not have much effect of weather or infection, etc. Happen.
When the immunity of the body is weak compared to the external microbes, we first see its effect in the form of cold, cold, flu, cough, fever, etc. Those who go through such problems, again and again, should understand that their immunity is not supporting them properly and needs to be strengthened.
The winter season is in a way a season of testing of immunity, but the good thing is that it is also the best season to strengthen immunity.
Here’s how to increase immunity
- The diet should contain adequate amounts of antioxidants. Antioxidants repair sick cells and reduce the effects of age while maintaining health. Beta-carotin, selenium, vitamin-A, vitamin-B2 and B6, vitamin-C, vitamin-E, vitamin-D, etc. are most important for strengthening immunity. Carrots, spinach, beets, tomatoes, cauliflower, apricots, barley, brown rice, sweet potato, orange, papaya, almonds, milk, curd, mushrooms, gourd seeds, sesame, etc. are useful to replenish these elements. Include green vegetables and fruits, especially in food.
- Thirst seems less during the winter season, but remember to drink 8-10 glasses of water a day.
- Get plenty of sleep.
- Practice being relaxed.
- If you are often vulnerable to diseases, it also means that antibodies are becoming less in your body. For this, protein should be consumed in appropriate amounts.
- Massaging oil in the morning sunlight in winter
- Immunity increases. Vitamin-D is an important factor for immunity.
- Garlic is anti-bacterial and anti-viral. In winter, one or two garlic should be consumed in a day.
- All citrus fruits during the winter season increase immunity.
Diet plan for weight gain
If you too are troubled by your slim and thin weight and want to gain weight quickly and gain personality and body like others, then here we are telling you how to take a diet throughout the day. This weight gain diet can also be convenient according to your expenses. Here is what should be the whole day diet chart for weight gain.
Just as obesity is like a nightmare for people, in the same way, leanness is not less than any problem. Some people may feel ashamed due to their slim bodies. Being too thin is also bad for your personality. You often clap in front of your relatives and friends. Nobody likes a good saddle.
Many people are such that whatever they eat, their body remains slim to thin. In this, some people take weight gain medicines, home remedies, high protein diet which can be dangerous for you. Weight gain is a natural way is a challenge for you, but the diet plan we are telling here can definitely help you in giving a healthy body.
All-day diet chart
- After waking up in the morning on an empty stomach, first, drink a glass of lukewarm water and eat soaked almonds.
- After one hour drink a glass of milk.
- You can eat idli, sambar, or roti in the morning breakfast.
- Or you can eat it for breakfast with paratha, roti raita or curd.
- Or you can eat brown bread, multigrain bread, paneer.
- Oatmeal can also be a better option for morning breakfast.
- Eat shake or fruit one hour after breakfast. With this, you can eat some things for protein.
- Do these things in lunch included
What causes weight gain
If you are also among those who are worried about their increasing weight, then obviously you will be interested to know the reasons for this. And if you are confused about whether your weight is right or not, please read this.
If you do not burn as many calories as you eat and drink, then your weight gain is certain. In fact, the remaining calories are collected in our body in the form of fat and our weight increases.
1. Age: Weight gain with age is a natural process, it happens because as age increases our muscles become converted into fat. The risk of diabetes and hypertension increases due to a mere increase in fat. With aging, our metabolism also decreases, due to which the possibility of weight gain in women increases.
2. Medicines: Certain types of medicines can increase your weight. Such as antidepressants or corticosteroids. Eating birth control pills can also increase weight up to two and a half kilos.
3. Illness: Weight may increase in illness as well because during this time the activities of humans are greatly reduced, and body fat may increase.
How to gain weight fast at home doing exercises
It is not necessary that you do outdoor exercise only to gain weight, you can increase your weight easily by doing exercises and yoga in your home. You can gain weight by doing regular exercise along with a nutritious diet. For this, take at least 30 minutes daily for exercise.
You can easily do exercises in your house, on the roof of the house. In the beginning, if you are having difficulty in exercising, then you can take the help of a trainer. Let us tell you how you can increase your weight by exercising at home.
Exercise at home to gain weight
Do squats regularly (sit-ups). Make sure you complete 20 sets of squats at least twice a day. After each squat, breathe in a rhythmic motion and exhale. Along with building your energy, every muscle in your stomach and legs will stretch.
Now without bending your knees, bend down with the weight of your head and try to touch your toes. Bend your knees and drop your hands and then raise your hips upward by placing your hands on the ground. Slowly return to normal.
Also keep in mind
Select a personal certified trainer or a trainer for weight gain exercise. They can best help you with your routine and weight.
In general, weight gain exercises are given more importance to chest shoulders, arms, abdominal muscles, and legs. An exercise set should have a fixed pattern of repetition, technique, and proper rest.
Muscle fibers need to be active enough to store the right amount of fat to help you gain weight. You just need to learn more with the right exercise techniques and eat more.
Like obesity, thinning is also a disease. Such people take many measures to get fat, but still, their body is not able to become fat. Some people are thin even after eating more than healthy people. In this article, we have told you how to gain weight
Frequently Ask Question
Weight gain can be done easily through good catering and regular exercise and there is no other way.
The right time is the morning for any type of exercise is considered.
First of all, I will suggest you ask your doctor provider how much weight you should gain. A woman who was average weight before getting pregnant should gain 12 to 16 kg after becoming pregnant. Underweight women should gain 13 to 19 kg. And overweight women may need to gain only 7 to 12 kg during pregnancy.
Graduate Self Employee