10 Tips to Gain Weight

Best Ways to gain Weight
Everyone talks about weight loss, but what about those who are desperate to gain a few kilos?"I am a 50 kg weakling!" complains Kishore, who has tried all kinds of remedies including high calorie weight gain powders, liver tablets, weight gain drinks and even colon cleansing.

Before we tackle that, though, let us first understand how do you know you are underweight? Simple. Calculate your Body Mass Index. If it is less than 18.5, you are underweight.Your BMI or body mass index is your weight in kilos divided by the square of your height in metres. (The normal BMI is 18.5 to 24.9).There are numerous supplements in the weight gain market that might help increase daily caloric intake, yet they have no benefits when compared to smart food choices.

The basic principle of weight gain is simple: You need to consume more calories than you expend. Follow these 10 tips.

1. Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.Do the math. Eat larger portions and eat at least five meals a day.Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.

2. Make smart choices

For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

3. Protein is important

Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.

Continue reading more Ways to Weight Gain.