Stuck at the same weight for a long time, what to do for weight gain | Weight gain

 

If you are stuck at the same weight for a long time and want to gain weight then there could be some factors which may be responsible for this.

Factors which may be responsible including, hyperthyroidism, type 1 diabetes, eating disorder, medication, treatment, not eating enough, no to track calories intake, low appetite. 

In this article we will try to solve your problem of not gaining weight, read out the article till the last :

1. Eat high calories food

Calories plays an important role in both weight gain and weight loss. 

Eat high calories food, like meat, dairy products, fish, avocados, chickpeas, sweet potatoes, rice, nuts and seeds. 

But keep one thing in mind that eating high calories from processed food,  can help you weight gain, you should only consume green vegetables, cereals, nuts, meat and dairy product. 

Check daily calorie intake.

2. Eat more frequently at least 5-6 times a day

If you are a hard-gainer and struggling for a weight gain, then eat more frequently or at least 5-6 times a day. 

Break your bigger meals into smaller, it will help you to eat more calories. 

 

3. Eat healthy fat

Fat contains more calories than protein and carbohydrates, and also help in weight gain. 

Unsaturated fats are those fat which are liquid at room temperature and it is considered as good fat because they can improve blood cholesterol level is inflammation and many more.

Some example of good fat sources:- Olive, Peanut, Sheesham oil, Almond, Pecans, Peanut butter Fatty fish, etc.

 

5. Add supplements 

If your are 9-5 type person and unable to hit your daily calories goal then protein shakes and weight gainer supplements are good option for you to complete your daily calories goal. 

 

6. Avoid drinking water before eating meal

If your are drinking a glass of water before the meal then it may prevent overeating and resist weight gain as well. 

Although drinking water is very important for your overall health, but it can also give you feeling of fullness, so avoid drinking water before meal. 

How to know that your are underweight or overweight?

Body Mass Index (BMI) is a health tool which used to measure the amount of individual's fat based on their height and weight. 

• Under weight :- BMI 18.5 or below
• Normal:- BMI 18.5 to 24.9
• Overweight:- BMI 25.0 to 29.9
• Obese:- BMI 30.0 or above. 

You can check your BMI by clicking on this BMI Calculator

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Also read:

weight gain tips | Best tips for weight gain 

Best ways to gain weight at home without supplements

5 healthy habit for weight gain

Weight gain diet plan for skinny guys