Combining a high calorie intake with heavy strength training are the two most important factors.
Here i write 10 tips to gain weight
1.Do not drink water before meals
This can fill your stomach and make it harder to get in enough calories.
2. Eat more often
Squeeze in an additional meal or snack whenever you can.
3.Drink Milk
Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Try weight gainer shakes
If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
5. Use bigger plates
Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
6. Add cream to your coffee
This is a simple way to add in more calories.
7.Take creatine
The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
8. Get quality sleep
sleeping properly is very important for muscle growth.
9. Eat your protein first and vegetables last
If you have a mix of foods on your plate, eat the calorie-dense and protein- rich foods first. Eat the vegetables last.
10. Don’t smoke
Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism.
This is largely mediated by the brain, as well as weight regulating hormones like leptin.
So you should expect a certain level of difficulty. In some cases, you may literally need to force yourself to eat despite feeling stuffed.
At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.
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