It may come as a surprise but there are almost as many people out there desperate to gain some weight as there are to lose some. Whether it is after an illness, or to bulk up before a competition there are a large number of people looking for ways to gain weight. However, many people go about this the wrong way by binge eating high calorie and high sugar foods which just make them fat. It is possible to gain weight in the form of lean muscles so that your body looks healthy as opposed to fat. This procedure mainly requires minor changes to your everyday diet and a good exercise routine. Follow these steps and in no time, your body will go from looking emaciated to toned, healthy and attractive.

How to Gain Weight # 1

Eat Well

The American Dietetic Association has suggested that unnecessarily spending your money on weight gaining supplements and medication is not a good idea; you should focus on eating the nutritious weight gainers nature has provided us with.

How to Gain Weight # 2

 Fruits and Vegetables

These delicious and beautiful foods are a gift to us from nature. They make excellent snacks and if you eat the right kinds, they can help you in gaining weight in the healthiest possible manner. Examples of high calorie fruits and vegetables include avocados, pineapples, bananas and pumpkins.

How to Gain Weight # 3

Nuts and Seeds:

Apart from being high in calories these tasty treats are an excellent source of healthy fats and nutrients like iron, potassium and calcium. Spread some peanut butter on your morning muffin or sprinkle some chopped walnuts on to your salads for a bit of extra flavor, calories and some healthy fat.

How to Gain Weight # 4

 Dairy Products

Dairy products are an excellent source of protein which contributes towards bulking up your muscle and giving you added body mass. Start making your cocoa in milk instead of water and thicken your soups with cheese. It’s time to go dairy!

How to Gain Weight # 5

Substitute Water

It is essential to replace the fluids in your body after a workout. While water is usually consumed you can substitute this with protein shakes or fruit juices which are all a rich source of calories and nutrients. Drinking these will help you quickly boost your weight without having to eat the solid food equivalent in calories.

How to Gain Weight # 6

 Workout

A moderate workout is essential on a regular basis. Otherwise, all these extra calories that you are consuming will just turn into unattractive layers of fat. If for example you are an athlete trying to bulk up, working out about two or three times a week is essential. Try to train with weights so as to convert all those extra calories into toned muscle.

How to Gain Weight # 7

 Sleep More

Studies have shown that when you sleep, growth hormones are released into your body which help in increasing weight and developing muscles. In order to follow an effective weight gain program, you must get at least seven hours of sleep a night.