Gaining weight is synonymous with losing weight. It needs as much discipline and patience as losing weight does especially demanding a lot more if you have set your goal of gaining weight to 7 days. Although, there is a decent chance that you won’t see a brawny you the 8th morning you wake up, but notice considerable changes.

[Read: Quickest Weight Gain Strategies]

Here are a few steps, following which you will notice favourable changes by the end of the week provided you follow them with discipline.

Tips on how to Gain Weight

Include a Nutitional Diet

Include a nutritional diet plans in your weight gain regime. Indulge in food that are low in fat and high in calories and nutrition such as seeds, nuts, nut butters, starchy vegetables, low-fat dairy products, egg, beans and whole grains. Food such as burgers, cheesecake, fries, onion rings, candy bars, hot fudge sundaes etc that are packed with high amount of calories may seem tempting especially when you are trying to put on weight, but they are healthy. In fact, you might have to lose your health for the sake of gaining weight.

[Read: Diet chart for Weight Gain]

Exercise Regularly

Exercise for Weight Gain! There is no escaping from exercise. Do compound exercises and lift weights. Indulge in exercises such as twist curls, squats, dips, deadlifts etc.

[Read: Best Exercises to Gain Weight]

Eat more Calories than you Expend

Every individual has a different body make-up and therefore, you will have to check what your daily calorie requirement is by finding out your current daily calorie intake. When you find out your current daily calorie intake, add 500 calories more to it and also add high calorie foods for weight gain for the next 7 days to gain weight by the end of the week.

[Read: High Calorie Food for Weight Gain]

Increase Portion Sizes

Increase portion sizes by eating more often. Do not depend entirely on breakfast, lunch and dinner. Consume a meal after every 2-3 hours to make it easier to meet the calorie needs of the body. Include protein and complex carbohydrates in your meal.

Drink Healthy Beverages

Drink beverages that have healthy calories. Avoid consuming packed fruit juices as they contain lots of sugar, which is unhealthy for the body. Consume only all-natural fruit juices. Stay away from drinks such as soda, lattes, flavoured coffee drinks, sweetened teas etc. These drinks have many calories but little nutrition and therefore, can help you in putting on excess of unhealthy fat.

[Read: Best Drinks to Gain Weight]

Eat Healthful Smoothies

Indulge in high-calorie, but healthy smoothies for quick meals. Eat food such as yoghurt, almond butter, protein powder, nuts, fruit juices, soy milk etc. You can mix these ingredients and make a short-time meal out of it to give you calories. 

[Read: Best Foods for Weight Gain]

Choose Dinner Wisely

Choose your dinner wisely before heading to sleep. Do not indulge in unhealthy fats especially at night. [Read: Menu Ideas for Healthy Weight Gain]