Everyone has different fitness goals. While some of us would like to shed those extra pounds off, others would like to gain some weight.
Gaining weight, on the other hand, is just as tough as losing it. If you’re underweight or want to learn how to put on a few extra kilos, you’ve come to the right place!
Because after extensive research, we have compiled a list of 7 simple ways to gain weight without eating too much in this article. Many people seemed to benefit from these tips, and we hope they will work for you as well!
So let’s get started!
7 Tips To Gain Weight Without Eating Too Much
1. Consume A Calorie-Rich Diet
Our diet plays a major role in our weight gain or weight loss journey. One of the most effective ways to gain weight is to eat a diet rich in calories.
A calorie-rich diet will help you to create a calorie surplus, meaning you eat more calories than your body needs. If you want to gain weight quickly, you need to consume 700 to 1,000 more calories than you maintain.
Some examples of food rich in calories are bananas, sweet potato, fish, avocados, chickpeas, brown rice, quinoa, eggs, seeds, and beans, etc.
2. Eat Smaller Meals
To gain weight, eat at least 3-4 meals daily, but make sure to include plenty of fat, carbohydrates, and protein. When you eat frequent, smaller meals, You will consume more calories and stop your body from losing lean weight.
In addition, eating smaller meals will make you feel full quicker. So you can eat as many times a day as you like (as long as you get the calories you need).
3. Eat Lean Red Meat
Red meat is one of the best sources of protein that helps in gaining muscle. It contains leucine, an amino acid that aids in the production of muscle protein. However, we recommend you to eat leaner cuts of red meat as they are healthier for the body.
According to a study, incorporating red meat in the diet, when combined with weight training, can help in gaining weight and increase strength by 18%.
4. Say Yes To Milk
Milk has a good amount of carbohydrates, fats, and proteins. It is a good choice for people trying to gain weight. According to research, milk when combined with weight training, can lead to healthy weight gain.
Just drinking 1-2 glasses of whole milk can add extra calories to your diet. Moreover, milk and bananas, when blended as a smoothie, are a great way of gaining a healthy weight. Banana shakes are something that most dieticians swear by.
5. Snack On Nuts
Nuts are loaded with healthy fats, nutrients, and fiber. They can help you gain weight successfully if you eat them on a regular basis. They’re a tasty snack that may also be used in salads, breakfast cereal, smoothies, and a variety of other dishes. The healthiest nuts are raw or dry-roasted nuts.
Almonds, cashews, walnuts, etc, contain polyunsaturated fats, which contribute healthy calories to your diet. Since nuts are very high in calories, just eating a handful is a great way to consume healthy fats.
6. Exercise Your Way To Gain Weight
Now that you know about different weight-gaining foods, let us also inform you how exercise is also a great way to gain weight.
The calories we consume to put on weight can build up in the parts of the body where we do not want them. With regular exercise, these calories can become part of muscle building.
However, by exercise, we don’t mean intense cardio, like running, because it could burn the additional calories you’re eating.
Rather, we are talking about weight training, yoga, push-ups, pull-ups, and other activities that can help you add weight. You must work out at least 2-3 times a week to see the results.
Because we all have different body types and diets, we recommend you consult your dietician to determine which exercise will be the best for you to gain weight.
7. Take Protein Supplements
Protein is a vital component of muscle and taking protein supplements is popular among athletes and gym enthusiasts who desire to gain weight. Such as, whey protein supplements can help you gain muscle mass easily and effectively.
Don’t worry, these supplements are completely safe! Just like meats and other protein-rich foods, whey protein supplements include all of the critical ingredients that promote muscle building.
The best time to have protein supplements is before or post a workout session. Another option to incorporate them into your diet is to blend protein powder into a smoothie and drink it for breakfast.
1. What foods should I avoid to gain weight?
Avoid junk food like potato chips, fizzy drinks, cakes, and biscuits, etc. These foods won’t help you healthily acquire weight, and the weight will end up on your stomach, putting you at risk for diabetes and heart disease.
2. Is weight gain visible right away?
The first 2-3 kgs may come on quickly. However, most of this could be due to water and carbs storage. Weekly weigh yourself intending to gain 0.25–0.5% of your body weight every week.
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By now, we hope that you’re aware of a few simple strategies to put on some pounds. Remember that gaining weight is a difficult task.
You will, however, be able to accomplish your ideal body weight if you are consistent and dedicated to following these guidelines. After all, hard work pays off!
If you have any further queries, please type them in the comment section below. We will be happy to help you!
Also, if you incorporate these tips in your weight gain journey, do let us know which one worked the best for you. We’d like to hear about your experience!