How to gain weight in one month

How to gain weight in one month.

There are too many people who are overweight, but on the other hand, there are more and more people who are underweight or obese, as obesity can be dangerous to our health.

Underweight is defined as a low (BMI) body mass index is lesser than 18.5.

Obesity can be dangerous to your health, such as hair loss, weakened immune system, weakened bones, and infertility can increase

Several things that cause underweight.

• Eating Disorders: This include anorexia nervosa, a serious mental problem

• Thyroid: Having an underactive thyroid (hyperthyroidism) can increase metabolism and cause unhealthy weight loss.

• Diabetes: Having uncontrolled diabetes can cause weight loss.

• Cancer: Cancer tissues tend to burn more calories and can cause a person to lose a lot of weight.

• depression

How to Gain Weight in a proper Healthier way

 The basic principles are the same for losing weight or gaining extra weight.

1.      Milk: Milk offers a mixture of fat, carbohydrate, and proteins. It is also a good source of vitamins and minerals, added with calcium. The protein helps to makes a good choice for people trying to build muscle. One study found that after a resistance training workout, drinking skims milk helped to build muscles more effectively than a soy-based product.

Salmon and Oily fish: These are protein-rich
foods with a lot of healthy fats good for your health. They hold good amounts of omega-3 fatty acids which are good in fats.

3.     

     Banana: banana contains around100 calories. Have a minimum of two bananas per day for gaining weight and also improve your overall health.

          Mango: Mango is not only delicious but also packed with dietary fiber, fruit sugar vitamins, and minerals. They have anti-cancer, anti-inflammatory, and antioxidant properties. You can add them to smoothies, breakfast bowls, and protein shakes to gain weight.

         Eggs: The best way to gain weight is to eat a hard-boiled or soft-boiled egg. Have two eggs every day.

6.   

  

Nuts: Almonds, cashews walnuts, sunflower seeds, flax seeds should be consumed.

8.    

        Hummus: Hummus are made of boiled chickpeas, which hold protein high in fat content. 100 grams of hummus hold 237 calories along with 8 grams of protein and 18 grams of fat. You can eat for weight gain.

9.   

         Avocado: Eating an avocado every day can cause you to gain 6 pounds in a week. You can add few slices of avocado to a sandwich omelet or salad.

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D  Dark Chocolate: Dark chocolate is a good source of protein, minerals, and fat. It protects against card vascular disease, and also helps to gain weight.

 

P   Potato: Baked or grilled potatoes contribute effectively towards weight gain. Processed food and fried chips should be avoided as they contain unsaturated or trans-fats.

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 t  Dried Fruit: Dried fruits can be eaten through a daily routine and as well as in snacks. However, drink plenty of water to avoid dehydration.

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S   Smoothies: Prepare 400 calories snack using fresh fruits plain yogurt, t butter, and cow’s milk.

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B   Butter: Consume two tablespoons of butter daily. Once you start to gain weight, reduce the amount or consume it every other day.

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C  Cheese: Cheese contains a large number of calories, add to your daily weight, and strengthen your bones.

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B   Beans: Beans are rich in protein and will help you build muscle. Consume Lentils, Kidney Beans, Chickpeas, and soybeans.

   

P   Peanut butter: 100 grams of peanut butter has 588 calories. It will help you in gaining weight and fight colorectal cancer.

    White Meat: the meat of Chicken and turkey is known as white meat. You can fry, grill, bake or eat white meat as sup.

    

F  Fruit Juice: Fruits are full of vitamins, minerals, and natural sugars. Fruits such as mangoes, grapes, strawberries, peach, and pomegranate can be juiced to drink and gain weight in a healthy way.

    

RiRice: Rice is a cost-effective way to add more calories to your pate.100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat.  A study found that eating white rice over a period of 1 year helps to gain 3 kilograms of weight.

 

 

 

 

 

Exercise & Yoga also helps to gain weight.

 

Exercise:

 

Stretches

It is important to never do any exercise without stretching, it will keep us warm.

Push-ups

To master Weight Gain Quest 2, pushing is a really effective, efficient, and essential exercise. It doesn't matter if your gym is just for you. Yet it will make us stronger

Start with wide push-ups or half push-ups if you have never tried. And the days gradually increase the number of push-ups.

Troops

Troop exercise helps us to build muscle in our butt and legs, especially your quadriceps femoris (quads) muscles.

1. Stand up straight so that your legs are at hips-width apart.

2. Place your hands on your hips and flex the abdominal muscles.

Only. Just start lowering yourself using your legs, as if you are ready to sit, and move to a sitting position until your thighs are parallel to the ground. Keep your upper body as close as possible.

Yourself. Bring yourself back to your original position.

5. Repeat as many times as you want.

 

 
Triceps dips

Stand with your legs together, knees slightly bent and bent towards the waist

Hold the arms by hanging your hands straight down and then keeping your hands close to your side, lift it upwards like a grocery bag. If you have a mirror, you should be able to see the back of your arms straight and slightly higher than your back, but you may also feel squash together with your upper back/shoulder muscles.

Fore bring your arm back - again, stay close to your body - repeat for 4 sets of 8 -12 reps, until your arm is straight.

Yoga

Yoga enhances your metabolic rate to an optimum level, relaxes your body, and also helps in gaining muscle mass. Apart from that, it helps in keeping a check on your digestive system which, in turn, increases your appetite. Thus, making it easier to gain weight.

So there are some special asanas which if you incorporate into your dily life along with a proper diet, can easily help you gain weight.

Vajrasana

1.      First, you need to keep your feet straight.

2.      Then you will bend your right knee and then your right heel close to your right hip and then shift your body weight towards your right. You can use your arm to take support and now bend your left knee also and then sit between your heels

3.      Lift up your chest, both of your palms will remain on your knees.

4.      Now lift up your chest and close your eyes. Once you’ve closed your eyes, take at least 5-10 deep breaths.

5.      Then slowly open your eyes and you can release your posture one by one.

 

Dhanurasana

1.      For this asana, you first nee to lie down on your belly, in makarasana, then slowly bend your knees. And bend your heels as close as you can to your hips.

2.      Now release your arms and try grabbing either the ankle or foot or even the big toe. Then hold in that position. Keep your forehead still on the ground.

3.      While inhaling a
deep breath you have to pick your body up try to keep only your belly button on the floor.

4.      Release the posture and relax in makarasana.

 

 

Pawanmuktasana

1.      First, you need to lie down on your
back. Bend your knees ad then bring your thighs close to your chest and hug yourself.

2.      Then inhale slowly, bring your forehead closer to your knees.

3.      Slowly release your head and relax yourself.

 

Matsyasana

1.      First, you need to lie down on your back.

2.      Keep your right foot on the left thigh and left foot on the right thigh, press your elbows against the floor, lift your chest and hold your toes.

3.      Drop your head back while lifting up your chest, mean while your crown chakra will touch the floor.

4.      To release this asana, lift your head first then relax your chest and legs also.