By kkhealthcarecentre 
If you’re feeling embarrassed, lacking confidence, or shy about your skinny frame and it’s stopping you from enjoying stylish outfits, you’ve come to the right place. This article offers natural methods to help you gain weight and feel more attractive and confident.
Being skinny doesn’t always mean you’re unhealthy, but it can affect your self-esteem. A key principle to gain weight is consuming more calories than your body burns. Let’s dive into how you can eat properly to gain weight naturally.
Nutrition
Eat More Food
To gain weight, you need to eat more calories than you burn daily. Start by figuring out your current calorie intake and usage. Then, adjust your diet to meet the calorie count necessary for gaining weight. For instance, to maintain weight, a skinny guy weighing 135 pounds needs around 2112 calories daily. To start gaining, add an extra 500 calories to that, targeting 2612 calories. If you’re not worried about a little belly fat, you can increase to 1000 extra calories, but 500 is a good starting point to let your body adjust.
Stick to this increased calorie intake every day. If you eat 3100 calories today but only 1500 tomorrow, gaining weight will be tough. It might be difficult at first to adjust, but your appetite will grow as your stomach adapts to the new amount of food.
Track Progress
Weigh yourself weekly to monitor how things are going. Pick a time, like 7 a.m. every Sunday, right after waking up. Daily weight checks can be misleading because of fluctuations in water and food content. Aim to gain about half a pound weekly. Initially, you might see more rapid gains, but that’s usually just water weight and not muscle. As your body adapts to the changes, you can slowly increase calorie intake to continue gaining.
Eat More Protein
Your body needs about 1 gram of protein per pound of body weight to build muscle. So, a 60 kg person should aim for 135 grams of protein each day. Great sources include chicken, eggs, yogurt, milk, cheese, fish, and meats. Don’t forget about healthy fats and carbs, which are crucial for weight gain. At least 20% of your daily intake should come from healthy fats, while quality carbs like fruits, veggies, and grains should make up the rest.
Eat More Meals
As you increase your calories, spread them out over more meals. Instead of eating three large meals, opt for five smaller ones throughout the day. Start with an early breakfast and follow with snacks and meals every few hours. This approach helps your body digest and absorb nutrients more comfortably.
Eat Calorie-Dense Foods
Veggies are healthy but low in calories. Opt for calorie-dense foods to efficiently raise your intake. Good options include nuts, dairy, grains, and fatty fish. While junk food can help you gain weight quickly, it’s not a healthy long-term solution.
Drink Mass Gainer Shakes
Liquefying your meals can help you consume more calories. Mass gainer shakes are easy to prepare and packed with calories. A homemade shake with banana, oats, milk, peanut butter, and whey protein provides a substantial 1048 calories. Avoid commercial gainers with cheap sugars, which aren’t good for your health.
Treat Eating Like Training
For many skinny individuals, eating enough can be more challenging than working out. Follow a consistent schedule with 3-5 high-calorie meals daily, without taking breaks. If you’re bored with your diet, switch things up while maintaining calorie content.
Training
Exercise is crucial for healthy weight gain. It helps convert those calories into muscle mass rather than fat. Include activities like bench presses, squats, and chin-ups in your routine. Train regularly, aiming to lift more each time, and track your strength gains. Allow your muscles to rest for at least 48 hours, fuel them with extra calories, and ensure you get adequate rest each night—about 7 to 9 hours.
These tips should help you gain weight in a healthy and plan-oriented way. By focusing on your nutrition, training, and rest, you can build an attractive and confident physique.