How To Gain weight

Do you need to put on a few pounds to make a sports team, better your health, or simply bulk up? Most people are out to lose weight, but you can reverse some basic dieting principles to gain some girth. Here's how to do it.

Determine how much more you need to eat to gain a pound or a kilo. To gain a pound you'll need an excess of 3500 calories above your resting metabolic rate (RMR) that is you calculate your RMR.

Your resting metabolic rate is the amount of calories per day that your body requires to maintain your existing weight.
Convert your weight from pounds to kilograms. Divide your weight in pounds by 2.2 the result is your weight in kilograms. Convert your height from inches to centimetres. Multiply your height in inches by 2.54. The result is your height in centimetres.

 

Plug your information into the formula.

The basic formula is RMR = 10 weight(kg) + 6.25 height(cm) 5 * age(y) + X.

For men, x = 5 for women x = -161.

 
Understand that the formula calculates how many calories you would burn if you spent the entire day resting. You probably burn a few hundred more than your RMR during a normal day this is just a rough estimate to get your weight-gain diet started.
 
Account for your activity level. Since you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris-Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor.

If you are sedentary Little or no exercise) BMR x 1.2

 

If you are lightly active (Light exercise/sports 1-3 days/week) BMR x 1.375

 

If you are moderately active (Moderate exercise/sports 3-5 days/week) BMR x 1.55

 

If you are very active (Hard exercise/sports 6-7 days a week) BMR x 1.725

 

If you are extra active (Very hard exercise/sports & physical job or 2x training) BMR x 1.9

 
For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator & find out that her BMR is 1366.8 calories. Then, since she is moderately active, exercising 3-5 days per week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is the number of calories that she boded to add to your diet. Now that you have an idea of how many calories your body burns in a day you can calculate how many more you need to gain weight.
 
Aim for one or two pounds per week. More than that could lead to a cycle of crash dieting in which you gain & lose weight quickly. At first, try adding 500 calories a day to your diet. For instance, if you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. This should be an extra 3500 calories over a week, which will lead to one pound of weight gained.
 
Eat three meals per day, as well as two snacks. Eating on a regular schedule can help you make sure you're getting enough calories every day. Aim to have generously portioned breakfast, lunch & dinner as well as two snacks in between.
Focus on hefty foods. You don't have to exclusively eat high-fat foods to gain weight. Actually, you'll gain weight more steadily & safely if you adjust your diet slightly to include denser foods & extra condiments.
 
Consider these options:
Drinks:-Try protein shakes, juices or whole milk. Avoid diet sodas.
Breads:-Hearty & dense bread, such as whole wheat, oat bran, and pumpernickel are more nutritious than white bread. Cut thick slices & spread generously with peanut butter, jam, honey, hummus, or cream cheese.
 
Vegetables:-Look for starchy vegetables (Potatoes, Peas, Corn, Carrots, Winter Squash, Beets) Avoid vegetables that are mostly water (Broccoli, Cauliflower, Zucchini, Green Beans, Cucumbers) The extra muscle will increase the speed of your metabolism, so you'll need to consume more calories to maintain or gain weight. During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However also expect this to level off after this initiatory period (known in the bodybuilding world as a plateau). You overcome this by re-evaluating your weight & muscle mass while altering your diet to include more food & heavier weights.
 
When you start a new training routine, you will often experience extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness) This soreness is completely normal & should not prevent one from keeping to their weight training schedule. It goes away in 3 to 5 days.
 
Lift heavy weights for maximum muscle gain to achieve hypertrophy (or large muscles) you should be lifting weights that are as close as possible to the maximum you can handle.
The weights should be so heavy that you hit "failure" (or the physical inability to lift again) after 12 or 13 reps.
 
Use Forced Reps:

With the assistance of a spotter, you can do 2 or 3 more lifts after the point of failure. Forced reps increase the stress placed on muscle fibers and overload the target muscles, making them work harder than ever. Have your training partner assist you in the last few lifts. Up your weight as soon as you need to if you can do 15 lifts without hitting failure, you need more weight. You must keep increasing the weight of your lifts so that you can stave off plateauing.
 
Supplement Your Diet With More Protein:

A protein-rich diet can help you gain mass while you're weight training try to eat a meal that's heavy on protein shortly after you finish exercising. Avoid rabbit starvation which can result from increased physical activity coupled with a diet focused almost exclusively on lean protein. Make sure your diet still has plenty of fat inn.
 
Troubleshooting:

Don't get your hopes set on gaining weight in one spot by eating more the way your body distributes fat is largely determined by genetics & can't be changed by diet alone. If you usually gain weight in your stomach but you want to gain it in your butt, your best bet is to build your gluteus muscles instead of trying to eat more.
 
See A Doctor:

If you can't gain weight despite following the above steps, schedule an appointment with your family physician. You may have a medical condition that prevents your body from absorbing fat or building muscle.
 
Weigh yourself at the same time each day because your weight can fluctuate throughout the day, try to set one time at which you'll step onto the scale. Many people prefer to weigh themselves first thing in the morning, before eating breakfast.
 
Avoid Banging:

Cycles of banging (or overeating) & fasting have been shown to have negative effects on glucose & insulin levels, as well as potentially damaging metabolic processes over the long term. Instead of pigging out on one meal because you want to consume as many calories as possible, try to spread that intake out over the entire day.
 
Fruit:

Choose dense fruit (Bananas, Pears, Apples, Pineapple, Dried fruit) over watery fruit (Oranges, Peaches, Plums, Berries, Watermelon)
 
Soups:

Go for hearty cream soups instead of broth-based soups. If you have trouble with oedema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.
 
Added Oils:

When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening & soybean oil (aka vegetable oil)
 
Spreads:

Spreading delicious calorie-rich toppings on toast, crackers, pitas & any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butter, sour cream, cheese slices & mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.

Supplements:

Some nutritional supplements are designed specifically for weight gain. Investigate brands & products that are suggested for people suffering from illnesses that lead to weight loss, such as Cronin's disease or hyperthyroidism.

Avoid trans fats:

Trans fats can increase belly fat, as well as inducing unhealthy insulin levels steer clear of margarine, shortening, packaged snack foods & processed meats.

Eat more protein:

A lack of protein in your diet can lead to the loss of lean body mass, even if you're consuming excess calories here are some foods to consider:

Boiled soybeans.

Soy or whey protein powder.

Peanuts or peanut butter.

Steak or hamburger.

Chicken.

Tuna Fish.