Being underweight is more common among girls as compared to men. Everyone wants good body shape, healthy weight & attractive looks. It’s important to eat only healthy weight during your bulk up mission. This article tells you about natural weight gaining tips at home in a healthy manner.
Causes Of Being Underweight
Lack of sleep, a poor digestive system, anorexia, hormone imbalances, fasting, malnutrition, skipping meals, genetic tendencies, stress are some common reasons for being underweight.
Daily exercises and eating a good amount of food both are significant for good body shape.
It’s not an easy task, it takes time & effort to gain healthy weight naturally. Many people are not underweight according to their BMI (Body Mass Index) but still want to increase weight & grow muscles to shape the body.
4 Best Natural Weight Gaining Tips at Home
Here are 4 important Natural Weight Gaining Tips at Home to follow –
1. Eat more calories
Eating an additional calories of 500 to 1000 calories daily will give you noticeable results at the end of the week. Make sure you keep doing exercise daily, otherwise it’s hard to eat this much amount of calories in a day.
Increase the intake of your calories by adding some cheese & nuts. 100-gram nuts gives you a good amount of fat & protein. Drinking a glass of banana shake in the evening easily provide you 500 plus calories.
You should also know, what amount of extra calories you need to take according to Age, gender, weight, height & daily activities.
You can calculate your daily calorie intake.
Go to google – Type – Daily calories calculator
Open the first link & enter your all details & check the results. you will know what amount of calories you need to take and what you need to improve.
Avoid junk food totally during your goal setting. Junk food only fills your stomach & gives you no nutrition & vitamins. Junk food also makes you fat & lazy all day.
2. Exercise for Natural Weight Gaining
Regular exercise has many benefits when you are trying to gain weight-
- Exercise makes you feel more hunger
- Provide a proper body shape
- Muscle growth
- Helps to increase weight fast
- Active all-day
Regular exercise and diet should be in proper combination during the bulking period. Pushups helps to transform your upper body. Heavy weight lifting helps to bulk up fast.
You can do 100 squats in alternative days, squats are the best exercise to build leg muscles, butt muscles.
Make sure you drinking enough fluid up to 3 to 4 liters a day to get maximum results of your hard work.
3. Increase Healthy food intake – carbs & fat
Try to eat only healthy & nutrition-rich food, quality food. You can eat small meals frequently 5 to 6 times a day.
Plan your full day of your eating & follow it 1 month regularly at least.
- At breakfast, you can eat peanut butter with a big slice of bread.
- 2 Glass of banana protein shake in the evening.
- Rice with 2 boiled eggs in dinner.
Add this in your daily diet for getting noticeable results.
Make sure you eat enough digestible food like salads, hot milk with Triphala Churna before sleep. This will helps to empty your stomach for the next day.
Adding digestible foods in your daily diet is extremely important. Otherwise it can cause stomach problems like constipation, indigestion.
According to Ayurveda drinking water after the meal helps to gain weight & drinking water before a meal helps to lose weight.
4. Protein intake – Natural Weight Gaining tips at Home
The most important nutrient for healthy weight gaining. Protein helps to build muscle, as muscle is made of protein.
If you are doing intense workout you need to take at least 100 to 150 grams of protein daily.
You can replace some foods with a protein-rich diet. Eggs are the best way of consuming protein at cheap prices. Eat at least 5 to 6 boiled eggs a day.
Peanuts contains 26 grams of protein in 100 gram. Eat peanut only when you trying to gain weight. As 100-gram peanut contain 49 gram of fat. Its an extremely good food when your goal is to bulk up.
Dried Pumpkin seeds also contain 30 grams of protein in 100 grams.
Oats contain 17-gram protein per 100 g. You can add 2 to 3 spoons of oats in your banana protein shake daily.
Some protein-rich foods
- Whole grains
- Fatty fish
- Nuts and seeds
- Pulses and legumes
- Dairy products
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