We think there are just overweight people, but also a huge number of people suffered from their underweight. To relieve this they try so many products, maintain all diet plans but do not gain even 1 kg. They also eat so much junk food but instead of weight gain they faced so many health problems. So in this article we will discuss some tips to gain weight in a healthy way. You just follow the diet plan and do some exercise. Maybe you will do some exercise but it did not affect so; we will show you the best chest workout for men as well as for women.
Know your BMI:
Before taking any diet plan know your BMI rate. So you know how many calories you need. Take 500 calories extra to your ordinary calories. So you gain weight easily. You want to gain weight fast, eat 700-1000 calories extra.
Take at least 5 meals:
If you have a digestion problem, then you take 5-7 small meals instead of 3 heavy meals. So you take more calories.
You should need a heavy breakfast. Start your day full of energy, so in breakfast you can eat any milk shake with any protein powder, 2 bananas, peanut butter and almonds. This milkshake contains a minimum 500 calories so you can easily take your extra calories.
Eat high protein:
Protein is the most important ingredient for gaining a healthy weight. You can eat high protein foods such as eggs, meat, fish, soybeans, milk, cheese etc.
Eat high-carb and high fat foods:
If you want to gain weight, eat high carbohydrate and high fat contains food. It is necessary to take protein, fat, and carbs for every meal. And take at least 4-5 meals a day.
Eat energy providing foods:
To gain weight you can eat small foods with more calories so eat some more calories. Such as almonds, walnuts, peanuts, types of dry fruits such as raisins, prunes, date. You can also eat high fat dairy foods such as full fat milk, yogurt, cream, cheese, some oily food such as avocado oil, olive oil. You can make shakes of milk, dark chocolate, avocado, granola, peanut butter etc. you must eat 2-3 bananas in a day.
Avoid junk foods:
Maybe junk foods contain much fat but it is totally unhealthy. If you think you gain weight by eating junk food, it is a bad idea. Because junk foods can damage your liver, your heart. So you can face health issues such as heart attack, liver problems, period problems etc. so to get a healthy and fit body avoid junk foods.
Smoking reduces the chances of gaining weight. So stop smoking if you really want to gain weight.
Workouts are important too as much as a healthy diet. If you just eat but did not do any kind of workouts you did not get the results. So you can go to the gym and lift some weights. You can also do yoga at home. Most of the men want to build their chest, so here is some best chest workout for men such as pushups, basic bench press, cable crossover, incline bench press, dumbbell fly etc. and some best exercise for women are push-ups, squats, plank, jumping jacks, leg rise etc.
People who are suffering from their underweight, abused by everyone, and also get seek, this article is for you. Just maintain all of the instructions and get the shocking result. If you properly maintain the diet plan with the exercise you can see the change in a few days.