How to gain weight in a month: diet, exercise

While most people tryfind ways to lose weight, there are also people who may find it difficult to gain weight. There is a popular saying, "Feed the wrong horse." These are the people who suffer from underweight: they seem to eat enough, but do not gain weight. The question of weight gain is mainly of interest to people with a fast metabolism. This category mainly includes boys and girls in adolescence, since at this time calories are spent most actively. Meanwhile, it is worth noting that gaining weight in a month is not very difficult. It all depends on how much weight gain you want to achieve. To get a positive result, you should pay attention to your diet and your diet. It is advisable not to skip meals and include high-calorie foods in your daily diet. But this does not mean that you need to rush to the refrigerator or to the store, while buying a bunch of high-calorie, but not nutritious food. After all, you want to gain weight, not swim in fat. It is necessary to eat foods that will help you gain muscle mass and enrich your body with nutrients. By following the tips below, you can gain weight in a month without much effort and unnecessary costs.

Eat to gain weight

Eat, and eat often.While this is a rule that everyone should follow, it is especially important for those trying to gain weight. Eat often means eating 5-6 small meals a day and making sure you are getting nutrients from the food you eat. Your diet should be free of junk food and sugar, and you should be eating plenty of protein and carbohydrates. Of course, when you are gaining weight, you want to have a healthy body, not a thin torso with a belly. Your snacks throughout the day should be nutritious. Nuts, dried fruits, and seeds are good choices. Eat sandwiches made with peanut butter or other nut butters; make sandwich fillings out of lean slices of turkey or chicken breast with added calorie-rich cheese or avocado. You could buy nutritional supplements that promise weight gain and muscle growth. But some of these products may contain hidden ingredients that may be harmful or compounds that have not been studied and pose a health risk. Even if you consider that drinking carbonated drinks and coffee is a good way to gain weight, it is harmful to health. It is better to include protein shakes in your diet or just drink milk 2-3 times a day. Regular consumption of whole milk for a month will help you gain weight.

Products to help you gain weight in a month

Whole eggs.This is an inexpensive food enriched with protein, vitamins A, D, E. Butter. Butter will help you gain weight. But oil consumption should be in moderation, otherwise it will harm your heart. Tuna. The vital fatty acids of tuna contain many “healthy” fats that not only help with weight gain but also help maintain physical health. Natural fruit juice. A healthy and nutritious way to gain the desired kilograms is to drink 100% fruit juice, which is enriched with sugar and natural nutrients. Whole wheat bread. You can eat healthy and gain weight by eating whole wheat bread, a slice of which contains about 69 calories. Peanut butter. A spreadable product that is spread on bread. It will give you about 192 calories, plus it has a high protein content. Cheese. One serving of cheddar cheese contains 69 calories. Cheese is concentrated milk, so it is rich in protein and calcium, fat and, of course, “cheese” calories. Olive oil. Adding extra fat when cooking is an easy way to add calories. So olive oil will do you the favor you need. Bananas. One banana contains about 100 calories. Not only are these fruits rich in carbohydrates and nutrients, they are also a great snack and are always convenient to take with you. Yogurt. Natural low-fat yogurt can give you as much as 118 calories. Include it in your daily diet, and the desired weight will be gained faster. Oats. A bowl of oatmeal is an ideal nutritious breakfast. This product contains a lot of fiber, which provides the body with vital substances.

Do exercises to gain weight

Strength training. To gain weight, you need to focus on aerobic exercise and strength training exercises that target multiple muscle groups. Here are some of them:

Begin to develop the muscles of the chest with dumbbells.
Begin to run in the mornings or evenings. You can also do cycling or walking.
Hang on the bar. This will help strengthen the muscles of the hands and abdomen.
Strengthen the muscles of the thighs and buttocks: do squats and alternately then stand on your toes, then go down on your feet.

By doing these exercises you will build muscle,"burn" unnecessary fats and, of course, have an excellent appetite. In addition to doing exercises, stay still. Follow the rule: the energy expended should be less than the incoming energy. It will be very useful for you to just lie on your favorite sofa in front of the TV. You can take food with you, but keep in mind that it should not be fatty. Food containing iron is best: meat (beef), fish, apples, bananas, peaches, walnuts. Sometimes it is more difficult to gain weight in a month than to lose weight. But still, everyone can do it. Do not "pounce" on high-calorie food at once, but increase food consumption gradually. Get better and be healthy!