General tips for gaining weight safely
- Eat three to five meals a day. Eating at least three meals a day can make it easier to increase calorie intake. ...
- Weight training. ...
- Eat enough protein. ...
- Eat meals with fibrous carbohydrates and healthful fats. ...
- Drink high-calorie smoothies or shakes. ...
- Seek help where needed.
Diet Plan:
- Homemade protein smoothies. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. ...
- Milk. ...
- Rice. ...
- Nuts and nut butters. ...
- Red meats. ...
- Potatoes and starches. ...
- Salmon and oily fish. ...
- Protein supplements.
Exercise:
Simple Body Weight Exercises at Home:
- Squats: Bodyweight squats are an effective way to build muscle at home without needing any equipment. ...
- Push-Ups: Push-ups are a great way to work out your upper body without weights. ...
- Abdominal Exercises: Abdominal exercises are important to include in your home workout routine.
