How to increase your weight

How to increase your weight

Change in diet Increase daily meals to increase body weight Increase the number of meals eaten daily to become five or six meals a day, emphasizing the small size of these meals, because eating smaller meals helps to get more calories and thus increase Weight. [1] It is also recommended to eat foods that contain more calories in these meals, where the individual can gain 0.23 - 0.45 kg weekly by adding about 250 - 500 calories to his daily diet





Stay away from fat-free foods
To ensure weight gain, it is best to reduce the amount of fat-free foods you eat, and even when you eat, you should add healthy oils and high-calorie breads, and you should eat high-calorie breakfast cereals, In each cup of about 200 calories, in addition to it is recommended to eat fatty fish such as salmon because it contains Omega-3 that helps to gain weight..





Playing sports
To gain weight in a healthy way, it is necessary to exercise, especially strength exercises that help to gain weight through muscle building. Exercise is also a stimulant. [4] Exercises that can be used are resistance exercises or weight lifting exercises Or squatting exercise, and it is worth mentioning that these exercises must be repeated in two or three days a week to get the best results.


Eat dried and fresh fruits, Kalmanja, which gives the middle grain of which the body 130 calories. Eat nuts like sunflower seeds, pumpkin seeds that contain ample protein and fiber, each containing 28.3 grams of them 150-200 calories. Drink high-calorie homemade juices made from protein powder, milk, yogurt, bananas, as well as dietary supplements. Focus on eating solid and dense foods before eating soups during meals.