Tips for Healthy Weight Gain

By     13-Aug 2018

Tips for Healthy Weight Gain

Gaining weight or adding up muscle mass could be challenging for some people, much like shedding weight for others. Being underweight means having a body mass index (BMI) below 18.5. Whether you are someone who’s clinically diagnosed as ‘underweight’ or simply struggling to put on muscle mass, the key principles for both are the same, which is a well-balanced diet and strength building exercise, especially weight training.

We understand being too skinny can be frustrating and confusing as well to figure out how to gain weight the healthiest possible way. If you are among those people who are wondering about the best possible ways to gain weight without harming your body then here’s some good news for you. Certain foods and regular exercises can help achieve your daily calorie intake. Consuming nutrient-dense foods helps to build up muscle while strengthening it.

Healthiest Possible Ways To Gain Weight By Some Lifestyle Modifications

Healthy weight gain is a time-consuming process for which you have to be patient and practice it in a right manner without overdoing it. Your aim should be to put on weight in a healthy manner rather than just adding more and more kilos to prove yourself. So, focus on including food from all the five categories and plan to eat at the right time and in the right proportion, rather than seeking for several unhealthy weight gain diet plans from the internet.

  • Take calories from nutritious foods: Everything that you eat must have some calorie content. For example, you opt to eat foods with fewer calories while on a weight loss program; you need to eat foods that have little more calories count while on gain weight journey. Take 250 calories extra daily to gain approximately half a kilo to your current weight. Don’t go for empty calories. Include nutritious foods with an adequate amount of calorie count. But also, make a note that not only calories will help you achieve the desired gained weight; you also need to take the right amount of protein through foods like eggs, legumes, and milk by adding in your diet.
  • Exercising for sure: At last, it’s very important to exercise and lift weights. Doing so will help you gain weight along with muscle mass instead of just pure fat.  You can do jumping jacks, body weight squats, bridges, push-ups, walking lunges, pull-ups. Besides, you need to keep be patience the weight gain scales going up. Try to keep pushing yourself each day and stay on your regular exercise track. Weight training and muscle strengthening are the best to achieve for what you are doing so much hard work.
  • Increase the number of meals: Increase the number of meals by five per day – three mandatory meals including two small meals in which you can have boiled eggs, whole grain sandwich or a bowl of fresh fruits with yogurt. Breakfast and lunch should be heavily loaded with a significant amount of calories and dinner should be comparatively light from previous two main meals. Such add-on in your meals will accelerate the process of weight gain.
  • Consider healthy fats: Don’t miss out to add good fats in your diets such as omega-3 and 6 found in nuts, seeds, avocado and coconut oil as it’s a much-needed nutrient for muscle growth. Polyunsaturated and monounsaturated fats are also considered as good fats found leafy veggies, salmon, flaxseed oil, and many other seeds. These healthy fats are crucial in muscles growth and strengthening that also elevates your metabolic rates, which later, in turn, aids your body to get rid of bad fats and gain good fats.

Over to you

So, if you want to reach out your healthy weight gain goals, stay focused and determinant while following the suggestions mentioned above. The process might take time to be realistic and don’t expect to gain weight immediately. Make sure your weight doesn’t exceed more than four kilos a month because more than that can prove to temporary and unhealthy. Always remember one thing – everyone’s body is different and unique. Once you get successful in achieving your desired body weight, switch your priority from how you look to how you feel.

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"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Nmami Life - Diet & Nutrition
Myth of the Day
Supplements are not the REAL deal!
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Nmami Life - Diet & Nutrition
Media Update @middayindia
Hear it from the expert, and NOW. Get Nmami's easy tips around weight loss, and see how these tiny steps can make a big difference to your life. All of it is covered just for you in this latest article.
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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
Know more: 
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
HardTruth of the Day
Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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