How do I gain weight in naturally way?

Gaining weight in a healthy and natural way involves a combination of increasing your calorie intake, eating nutrient-dense foods, and incorporating appropriate exercise and lifestyle changes. Here are some key strategies to help you achieve this:

Increase Calorie Intake

To gain weight, you need to consume more calories than your body burns. Aim for a calorie surplus of 300-500 calories per day for slow and steady weight gain, or 700-1,000 calories above your maintenance level for faster weight gain123.

Eat Nutrient-Dense Foods

Focus on foods that are high in calories, protein, carbohydrates, and healthy fats. Some examples include:

• Nuts and seeds (almonds, walnuts, macadamia nuts, peanuts)
• Dried fruits (raisins, dates, prunes)
• High-fat dairy products (whole milk, full-fat yogurt, cheese, cream)
• Fats and oils (extra virgin olive oil, avocado oil)
• Grains (oats, brown rice)
• Meat and fish (chicken, beef, pork, lamb, fatty fish like salmon)
• Tubers (potatoes, sweet potatoes, yams)
• Avocados, peanut butter, coconut milk, granola, and trail mix125.

Frequent and Balanced Meals

Eat smaller, more frequent meals throughout the day to increase overall calorie intake. This can include three main meals and several snacks, such as:

• Healthy snacks like fruit, yogurt, muffins, rice pudding, or liquid meal supplements34.
• Adding high-calorie ingredients to meals, such as grated cheese, peanut or almond butter, and dried fruits34.

Hydration and Meal Timing

Avoid drinking water before meals to leave more room for calorie-dense foods. Instead, drink high-calorie beverages like smoothies or shakes between meals124.

Resistance Training

Engage in resistance training or strength training to build muscle mass. This includes bodyweight exercises and free weights. Compound movements like deadlifts, squats, and bench presses are particularly effective for muscle growth123.

Protein Supplementation

Combine protein supplementation with resistance training to promote additional gains in lean body mass. Aim for at least 1.6 grams of protein per kilogram of body weight per day15.

Lifestyle Adjustments

• Ensure good sleep hygiene, as quality sleep is crucial for muscle growth and overall health1.
• Reduce stress and avoid smoking, as these can negatively impact weight gain1.
• Be prepared to eat even when you are not hungry and use reminders to eat every two hours3.

Avoid Unhealthy Choices

Steer clear of empty-calorie foods like soft drinks, chips, and high-fat junk foods. Instead, opt for nutritious high-fat foods such as avocados and nuts34.

By following these guidelines, you can gain weight in a healthy and sustainable manner, focusing on building lean muscle mass and overall nutritional well-being. It is also advisable to consult with a healthcare professional or a registered dietitian to tailor a plan that suits your individual needs.