The basic funda to gain weight is that the calories consumed should be greater than the calories burnt per day.

But that does not mean we hop on junk foods like Pizza, Burgers because they are high in calories.

After all, health is the most important.

Our goal should be to increase weight, healthy weight

So here I share with you my 7 tips that will surely help you gain weight in a healthy manner.

Seven tips to Gain Healthy Weight

Increase your Carbs Intake

First, Increase your carbohydrate intake.

How much? Well, it’s very simple.

Just find out your weight in kilograms and multiply it by 4.

Now, these are roughly the amount of carbohydrates (in grams) that you should be consuming per day.

Let’s say my weight is 60 Kg. Now, if I want to increase my weight, I should be consuming 60*4 i.e. around 240 grams of carbohydrates per day.

Now, when I say carbohydrates, I mean complex carbohydrates.

Complex carbohydrates are basically whole grains.

I have talked about complex carbohydrates in detail in my grocery essentials guide article.

Now, you may also ask how to calculate the amount of carbohydrates that we are eating per day.

Well, there are a lot of free apps that will help you count your macros.

Some of the most popular is myfitnesspal and healthify me.

Eat Frequently

My second tip is to eat frequently.

If you want to stay in a calorie surplus, it is better to eat 5-6 times a day.

No matter how much you try but it will be extremely difficult to stay in calorie surplus when eating just 3 meals.

Also, our body has it’s own capacity to absorb, so we should not be overeating.

Eat every 3-4 hours.

Workout

The third is the workout.

A workout is extremely important when it comes to gaining weight.

This is obviously because we want to gain muscle mass and not fat.

I would suggest you go for weight training.

When you do weight training, your muscles break and after you provide proper nutrition they rebuild stronger.

This is how you grow. 

Focus on heavyweights and lower rep ranges. Like 12,10 and 8 in three sets.

Heavyweight does not mean that on the very first day you pick up a 20 kg dumbbell.

Keep your workout sessions rigorous but short.

Let it not be more than 45 to 60 minutes.

Also, you should focus too much on cardio training.

Once or twice a week is more than enough.

If you are that kind of person who does not like to go to a gym, you can do bodyweight training which is popularly known as callisthenics.

If you can’t spare any time for the gym, you can also search on the internet for home workout videos and do the same.

Check Your Protein Intake

Next is protein.

Now, as you will be working out, you will need a lot of protein.

Keep it to twice your body weight. 

For instance, a 60 kg person should take 120 grams of protein daily to build muscle.

Supplements

Next is very important, supplements.

If you don’t like taking supplements, then increase your protein intake to match the quantity of protein.

Well, the only supplement I would recommend you in this process is whey protein isolate.

Especially, if you are a vegetarian.

Have a scoop of whey protein powder with water, post-workout.

It will really maximize your muscle gains.

Remember, post-workout, whey protein should be taken with water and not milk even if you are trying to gain weight.

This is because post-workout you need fast recovery and milk will slow down its absorption.

I have already shared with you how to make a mass gainer at home, please add it in your diet.

You can have it once or even twice every day.

Sleep

Next is sleep.

Now that we have talked about nutrition and workout, the third most important factor is sleep.

You should know that body actually grows when we are sleeping.

So, after all that effort that you have put in throughout the day, your body deserves at least 7-8 hours of sleep at night.

Water 

Water is most important no matter what your fitness goal is.

Because you are consuming too many calories throughout the day, drinking enough water (8-10 glasses) will help that food get absorbed easily.

Summary

To summarize this, Calories consumed per day should be greater than the Calories burnt per day to GAIN WEIGHT.

You should aim to increase our weight in a healthy way. 

1. Increase your carbohydrate intake in grams to 4 times your body weight in kg. 

Make sure, most of these carbohydrates are complex carbohydrates.

2. Eat every 3-4 hours so that all the food gets easily absorbed by the body.
3. Go for weight training. It is a scientific way to grow. Hit the gym, do callisthenics or workout at home and build muscle.
4. Increase your protein intake in grams to twice your body weight in kg. 

Protein is essential to build muscle. 

5. Supplements. If you are a vegetarian, it may be difficult for you to fulfil your daily protein intake. 

In that case, I would suggest you invest in a whey protein isolate. Do not worry. It is safe and natural. 

Just make sure while buying supplements and the retailer should be authorized.

6. Sleep well. 

The third most important factor after nutrition and workout is sleep. 

Our body grows when we are sleeping. Make sure to sleep for at least 7-8 hours.

7. Drink enough water. Drink at least 3-4 litres of water daily as it will help the food get absorbed easily.

Make sure you are drinking water the right way.

You can check out this article on How to drink water the right way.

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So, friends! follow these 7 tips and I am sure you will definitely look awesome after applying these steps for one month.

Share this article if you find it to be helpful.