Gaining look’s so simple but in actual it is not a simple process. Gaining weight in a healthy way takes time, planning, and effort. Often, weigh gaining process is harder than weight losing. Whether you want to build muscle, or want a healthy physique this guide helps you a lot. Here are few simple steps that help you in weight gaining. Actually, in this blog, we will tell you that what is a healthy approach to gaining weight.

Gaining weight in a healthy way often mean to increasing body weight through proper diet and exercise. Eating a lot of food does help you in increasing your weight but eating a right food can help you. There are several reasons for gaining weight. Whether you want stronger muscles, or to improve your overall health. Sometimes, we also want to gain weight after an illness or surgery because weight gaining can help us in recovery.

Steps to follow for healthy weight gain

1) Eat more Calories than you burn

The number one and most important step for gaining weight is that eat more calories than you burn. It is the basic principle for gaining weight. You just have to consume more calories than your body use. For doing this the first thing to do is to calculate the calories you need. You may use an online calculator to estimate how many calories you use each day and then try to eat 300 to 500 more calories than you use.

2) Choose nutrient rich food

Eating more but low nutrient food is waste. For gaining wheat you must focus on the food that are rich in nutrients to gain healthy weight. Here is the list of high nutrient foods
a) Protein: Protein helps a lot in building muscles. It includes the food like fish, eggs, meat, and dairy products like milk, or yogurt.
b) Whole grains: For gaining weight try to eat whole grain bread, brown rice, and oats.
c) Fruits and vegetables: They are a high source of vitamins and minerals. For gaining weight try to eat all the vegetables and fruits. Never avoid anything.

3) Eat more frequently

Eating more food is the best tip for gaining weight. When you aim to eat more you have the ability to take more calories than your body requirements. So, eating more is the best strategy for gaining weight. Instead of taking three large meals, eat smaller meal frequently. You must have to eat 5 to 6 smaller meals. By doing this you are able to eat more calories than your requirements without feeling too full. Choose the food that are of high calories like nuts, cheese, yogurt and dry fruits.

4) Drink calories

Liquid calories help a lot in gaining weight without feel too full. You must take liquid calories for healthy weight gaining. There is no specific drink for this. You can drink that you like, but there are few suggestions like blend fruits with milk or yogurt to make a smooth pack that is full of nutrients. You may take milk to gain weight. Milk is a high calorie source and is best option for gaining weight. Add different protein shakes to your diet. It is really an easy way to gain weight quickly.

5) Exercise to build muscles

Some people thing that exercise is just do for losing weight, but it’s not true because exercise not specifically help in losing weight but it is a way to keep us healthy and fit physically as well as mentally. Exercise is very important for gaining weight in a healthy way. You must focus on exercises like weight lifting, push-ups, and squats for building muscles. Don’t do exercise regularly but also give a break so that your muscles be recovered between workouts to grow and get stronger.

6) Stay hydrated

Drinking a lot of water is very important in weight gaining journey. Water keeps you fit physically and helps in improving digestion and also in improving your overall health. Always try to drink at least 8 to 9 glass of water per day. You can also drink other beverages like milk, shakes, or smoothies to increase your calories. Avoid energy drinks or sugary drinks which do not give you enough nutrients.

7) Get enough Sleep

Getting a moderate sleep is very much important for our body. It keeps us fit physically. Generate a sleep schedule. Go to bed at a proper time and also wake up early at the same time every day to establish a regular sleep pattern.

Simple meal plans for gaining weight

Here is a simple and easy to follow meal plan that helps you a lot in your weight gaining journey. You may adjust the portions and food according to your own preferences and needs. Here is a simple guide for weight gaining.

1) Breakfast

Oatmeal with fruits: Cook oatmeal with milk and decorate it with banana. It is the best option for breakfast if you really want to gain weight.
Smoothie: Blend your favorite food with milk, and also add a spoon of peanut butter and protein powder in it if you like. It is a really a best option for gaining weight.

2) Mid-Morning Snacks

You may take a bowl of yogurt with a small quantity of honey in it.

3) Lunch

Chicken Sandwich: In lunch, try to eat whole grain bread with grilled chicken in it, also add some lettuce, tomato, or cucumber to make it yummier and healthier.

4) Afternoon Snacks

Take an apple and cut it in slices, then dip it in almond butter for a healthy, and high calorie snack.

5) Dinner

Vegetables: Try to take different vegetables in your dinner. It helps you in gaining weigh faster.
Cheese: You may pair whole grain crackers with slices of cheese. This is the best option for gaining weight.

Conclusion (what is a healthy approach to gaining weight)

Gaining weight in a healthy way is a gradual process. It often takes time. If you sincere for gaining weight, then remain consistent with your goals. Consistency is the key to success. Stick to your plans and never discourages you. Gaining weight is also necessary if you have some kind of disease like tuberculosis (in which there is a severe weight loss) or typhoid.
By following the tips, you can lead toward a stronger and healthier life.