How To Gain Weight In A Week – Gaining weight is essential as being underweight is threatening to your health as obesity is. Also, it is possible that you want to gain muscle weight, even if you are not clinically underweight. Either way, the principle of weight gain is still relevant in both cases.
Keep reading this article for more.
The truth is, being underweight can be as life-threatening or only annoying as obesity is. For many people who are struggling with weight gain, the common question is doing so in a healthy way.
In this article, you will find foods and exercises that will increase your daily calorie intake. This is done through eating foods packed with nutrients and building muscle with strength training workout moves. Thus, answering the question of how to gain weight in a week.
This regimen will require the same balanced approach that losing weight requires. That is, you will have to be mindful of the food you eat, how often you eat these foods, and the exercises that will help you add muscle weight.
It is important to note that gaining calories by eating processed and refined foods will not help you. Doing this will only lead to lower energy levels, inflammation, and a range of health conditions. Instead, you need to eat foods that improve energy level, fuel the body and helps you gain weight healthily.
10 Proven Ways to Gain Weight in a Week Fast and Safely at Home
While getting rid of excess fat is essential for a lot of people, some people see being thin as a big task. If you are looking to put on weight for the sake of your health and to achieve body fitness, this article contains ten best tips that answer the question of how to gain weight in a week.
1. Eat Red Meat
An excellent answer to the question of how to gain weight fast is to eat red meat. It is high in cholesterol and is an effective way to add weight naturally.
Red meat is high in protein and iron, making it a perfect addition to a healthy diet for adding weight. To eat red meat, add a few drops of olive oil to the meat and place in the oven. The best parts of meat that contain a large amount of fat include beef tenderloin, t-bone, pieces of rib, and beef strips.
However, it is essential to avoid combining red meat with foods that contain high saturated fats. That is not a healthy way to gain weight.
2. Eat About Five Meals Daily
Another answer to the question of how to gain weight in a week is to eat more often. Eating two or three times every day is not enough, so you will have to up your eating game to five times daily. Ensure that these meals contain complex carbs instead of refined carbs, high-quality protein, and healthy fats.
Doing this works because eating smaller meal portions throughout the day as opposed to eating larger meals less frequently is easier on your digestive system. With this, your body is not bloated, neither sluggish.
Also, you can eat more calories without feeling stuffed. Although it may seem like a lot to do at first, over time, your body will get used to it, and then you’ll start feeling hungry when you are close to mealtimes.
Additionally, we suggest eating a snack before going to bed. While those who are looking to lose weight should avoid eating so close to bedtime, those looking to add weight should eat a snack before bed. Adding an extra boost of carbohydrates and protein to your body is excellent!
3. Eat Fruits
Eating fruits, especially tropical fruits, can help you add more weight. Fruits like banana, pineapple, mango, and papaya contain a high amount of natural sugar, which is vital for quick weight gain.
These fruits have natural sugar that fills your stomach and gives you an instant energy boost. You can eat them as a healthy dessert and removing saturated artificial sugar from your diet. If you find eating fruits and plain vegetables annoying, then blend them and make a delicious smoothie.
4. Eat Avocados
Avocado is a healthy way to add wholesome fats to your diet. It is powerful as half of an avocado contains 140 calories, making it an excellent source of much-needed vitamins and minerals. These include folic acid, vitamin E, and potassium.
Avocado can be added to your diet as a salad, or you can spread it on your toast instead of butter.
5. Eat A Lot Of Cheese
Cheese is a favourite among many people, and it is delicious too. They are dynamic and can be used in cooking almost all your favourite dishes.
If you are running out of milk, it is also a great idea to use cheese instead of milk as it has all the nutritional benefits of dairy. Cheese is generally high in fat, so it increases weight gain naturally.
6. Eat Butter or Ghee
When you eat butter, you are taking in a lot of calories. You can eat butter in place of milk. Spread butter on your bread and toast in low flame. This is a great breakfast idea that will give you the needed dose of recommended daily nutrient intake.
However, you must not forget that butter contains a lot of saturated fat. So, it is safer when eaten in moderate quantity. If you don’t like butter, it can be substituted with ghee.
Ghee is a variety of clarified butter that should only be used in moderate quantity. This is because it has a concentrated flavour.
To increase nutrient density, add eggs that have been fried lightly in butter or ghee to your breakfast plan. This brings a load of deliciousness to your meal and boosts the number of calorie in your food.
7. Eat A Lot Of Protein
The most critical nutrient for healthy and rapid weight gain is protein. Muscle mass is a result of protein; otherwise, extra calories in the body will end up as body fat.
Research shows that while overfeeding, a protein-dense diet helps to convert extra calories to muscle. It is essential to remember that protein works in two ways.
While it is very filling, this also means it can reduce appetite and hunger drastically. This further makes it hard to eat enough calories.
If you are looking to add weight, go for eating 0.7-1 gram of protein per one pound of body weight. This gives 1.5-2.2 grams of protein per kilogram. If you are looking for a drastic weight gain, you can go higher than this recommended intake.
Protein dense foods to eat include fish, eggs, legumes, dairy products, nuts, etc. If you are struggling with getting enough protein into your diet, you can try using protein supplements to boost it.
Eating alone is not enough for weight gain; you need to do some exercising too. This works because when you perform activities, your body converts food consumed to muscle mass.
Push-ups are a crucial and active workout move. Since they do not need weights or any machine to perform, they are ideal for home workout sessions. This move helps to improve upper body weight and works well for giving you a more significant body.
Note: Do not lock your elbows while making this move.
How To Do It:
- Get on the floor on all four, ensuring your hands are directly beneath your shoulders.
- Then, stretch your leg out behind you so that your body weight is on your hands and toes. Your legs can be placed together or at a bit of a wide stance.
- Keep your body in a straight line from head to toe with your back straight.
- Engage your core and tighten your abs by pulling your belly button into your spine. Maintain the tightness throughout the move.
- Inhale and slowly bend your arm at the elbow. Lower yourself until your elbows are at a 90-degree angle.
- Now, exhale and slowly push your body back up to start position.
- Do two sets of 10 reps.
Making the lunge is a great way to gain weight quick. The move especially helps to put on additional mass in your lower body by working your back, quadriceps, and calves.
Since the area around the legs is the largest muscle group of your lower body, working this part helps you gain more weight.
How To Do It:
- Start by standing straight with your upper body, your shoulders relaxed, and chin raised.
- Then, bring your right foot forward by a few paces and lower your hips until both knees are at a 90-degree angle. Here, your right knee should be in line with your ankles.
- Ensuring that your left knee does not touch the floor, keep your body weight on your heels.
- Now, return to a standing position and do ten reps of the move.
- Switch legs and perform another 1o rep.
10. Jogging & Swimming
Last, on our list of tips that answer the question of how to gain weight in a week are these effective cardiovascular workouts. On its own, jogging helps to boost the body’s metabolism rate. This increases body mass as you can digest heavy meals easily, gaining much-needed protein in the process.
As much as it is effective for weight loss, swimming is also great for weight gain. When done diligently, swimming helps to increase appetite, leading to an increase in food consumption. That ultimately leads to weight gain.
For increased weight gain, there is a need to focus on eating right and making exercise moves. This helps you gain muscle and body fat. Eating high calorie yet healthy food and doing increasing muscle exercise is the perfect combination for gaining weight in one week.
Use all of the tips in this article, and you’ll get the best results in no time.