Consume more calories than your body burns in a day. Calculate your daily calorie needs using a reliable online calculator and aim to consume around 250-500 calories more than that to promote weight gain.
Opt for whole, nutrient-dense foods that are rich in vitamins, minerals, and healthy fats. Incorporate complex carbohydrates like whole grains, potatoes, and brown rice.
Instead of three large meals, try to have five to six smaller meals throughout the day. Include snacks between meals that are rich in protein and healthy fats, such as yogurt, nuts, or protein shakes.
Engage in regular strength training exercises to build muscle mass. Focus on compound exercises like squats, deadlifts, bench presses, and rows that target multiple muscle groups.
Increase your protein consumption to support muscle growth. Aim for 0.7-1 gram of protein per pound of body weight.
Include healthy snacks between meals to increase your calorie intake. Snack on nuts, seeds, nut butter, yogurt, cheese, granola bars, or trail mix.
Consume high-calorie beverages such as smoothies, milkshakes, or fruit juices to boost your calorie intake. You can add healthy ingredients like fruits, yogurt, nut butter, or protein powder to increase the nutritional value.
Drink plenty of water throughout the day to support overall health and digestion. Avoid filling up on calorie-free beverages as they may reduce your appetite for nutrient-dense foods.
Gaining weight in a healthy way takes time and consistency. It's important to be patient and stay committed to your nutrition and exercise routine.
Keep track of your weight, body measurements, and progress in the gym. Adjust your diet and exercise routine accordingly to ensure steady weight gain.