How to gain weight at home?

While many people struggle with excess weight, others, on the contrary, are looking for ways to gain weight, Sahifamiz reports. Is it possible to gain weight naturally at home without supplements or medication?

What Affects Weight Gain?
Body weight increases due to muscle growth, fat accumulation, bone strengthening, and reduced gaps between bones.

Strengthen Your Muscles!
Fat primarily accumulates in the abdominal area in men and in the hips in women. If you aim to gain more than 10 kg, it's crucial to focus on increasing muscle mass along with fat. Strength training for arms and legs is essential.

Helpful Tips:
Drink juice from your favorite fruits or vegetables before meals to boost your appetite.
Eat at least six times a day at regular intervals.
After meals, take a short rest and avoid physical activity.
Lemon balm tea (Melissa) helps with weight gain.
Consume more flour-based, fried foods, and sweets, but don’t make them the main part of your diet.
Eat foods rich in carbohydrates, proteins, and healthy fats.
Engage in light sports and avoid stress.
Don't Forget About Calories!

To gain weight, you need to increase your daily calorie intake. For example:

18-year-old girl – 1760 kcal
30-year-old woman – 1860 kcal
Women 50+ – 1660 kcal
20-year-old man – 3050 kcal
40-year-old man – 2480 kcal
Men 55+ – 2000 kcal

It is recommended to gradually increase calorie intake to 3000–3500 kcal per day. One of the most calorie-dense foods is pistachios, containing about 500 kcal per 100 grams. However, excessive consumption may damage your teeth.

Gaining weight, like losing weight, requires patience and dedication. The key is to follow a balanced diet and be consistent! Follow “Zamin” news on “Telegram”