Is your lanky and skinny frame bothering you? Is your thin body adversely affecting your personality? Do you want to know the best tips on how to gain weight in 1 week? If you are nodding your head, you have just come to the right place. Weight gain can be as difficult as weight loss, and you need to strike a good balance between exercise and diet. This combination will help you to gain healthy weight in 7 days and make your overall appearance more attractive.
Can you gain weight in just 1 week? Many people think that how is it possible, but it is right. Most people are talking about weight loss, but skinny people look for ways to gain weight. There are a number of skinny people in the world, and they desire a healthy as well as a wonderful personality. In this modern era, a good personality is essential for every individual to get success in each field in their life. I think if you want to gain weight in just a week, then this article helps you a lot.
How to Gain Weight Fast in 1 Week:
Obese people envy skinny people for their physique but mind you being skinny and underweight has its own side effects and is equally difficult as it is to gain weight. And when it comes to ectomorphs, it can be even more challenging. This is because such people have very small body frames, and their metabolism rate is very high. Some of the tips on how to gain weight fast in 1 week are as under:
- Exercise regularly, including weight training
- Avoid packaged drinks as they are not healthy and contain a lot of sugar content.
- Include nutritional things in your diet which are high in calories
- Have a proper dinner as you gain maximum during sleep.
There are numerous tips and ways through which one can start gaining weight in just one week, but before moving to them, one must know the root cause behind being skinny. There are numerous reasons why one might be so lanky and thin such as:
- Enzyme deficiency
- An ailment that makes you lose weight, such as hyperthyroidism, TB, cancer, etc
- Nutritional deficiency
- Eating disorder
Here we have given a list of the best ways along with a diet that is very helpful for you to achieve your weight gain goal in a week. They are as follows;
1. Avoid Carbohydrates After Your Exercises:
This is the best tip to gain weight in 7 days healthy way. In many studies, it is found that research shows that you will reconstruct muscle quicker on your relaxing days in such a condition you nourish your body with carbohydrates. Carbs help you to gain weight. However, it will only be fat gain and not muscle gain. Foods like pasta, wheat bread, brown rice, and oatmeal increase weight, although loads of, which is nothing but fat. Post-workout foods containing carbs boost your insulin levels that consecutively slow the speed of protein collapse. Instead, you must consume a banana, a peanut butter sandwich and some sports drink for your post-workout meal.
2. Increase Intake Of Meals:
A healthy diet for weight gain in 7 days plays a major role. In order to be able to gain weight in 1 week, it is necessary to take extra food. However, this can be demanding in the condition you cover a small hunger otherwise are unfamiliar to overwhelming so much food. Therefore, divide your meals into 5 or 6 little ones rather than 3 all the way through your day. Consume your meal every 3 hours and drink your beverages 30 minutes before or after your meal. This will benefit you to keep the room in favour of your food plus permit you to end whatever is lying on your plate.
3. Perform Exercises:
Include resistance exercises to gain weight in a week to your routine to assist you in increasing lean muscle mass and bound fat gains. Working out every one major muscle set 2 to 3 days weekly, plus finishing 8 to 12 replication of every one strength training workout you carry out. Take care to effort your calves, butt, thighs, abdomen, chest, back, shoulders, triceps, and biceps on a normal foundation for the greatest consequences.
4. Sufficient Sleep Or Rest:
Taking 8 to 9 hours of sleep each night is extremely necessary and of utmost importance to be able to gain weight fast in 7 days and that too in a healthy way. You have to know that your muscles are rebuilt and renovated while you are sleeping. Remember, if you do not get sufficient rest, then you will not get the profit from your diet as well as exercise. So, take a rest! This is the simplest and best way to gain weight in a week.
5. Consume Protein:
Protein should be taken to gain weight and is the fastest way to gain weight in 7 days; therefore, involve protein in your diet. Your diet contains about 25 % of calories as protein; otherwise, 188 grams of protein on a daily basis at what time consumption a 3000-calorie diet.
6. Weight Lifting:
Do you want to know how to gain weight in 1 week by weight lifting exercises? Without exercising, such as weight lifting, whatever weight gain you will have will be fat. Thus, it is vital to complement a proper diet with weightlifting. It is important to exercise 3 to 4 times a week. Pick up tough and after that improve for the next exercises. Perform big movements such as deadlifts, bench press, bent-over rows, squats, military press, and chin-ups. All of these movements or exercises help to burn those additional calories into the muscle to aid you to increase weight. These are the multiple-joint lifts that will distress your structure as well as motivate your body hooked on growth. You require gaining strong force with the intention of getting better.
7. Drink Lots Of Water:
Dehydration is responsible for all kinds of fitness troubles, together with less staying power by the side of the gym. Hence, drink nearly half-gallon of water every day because water is required for the energy you want to attain weight. As it is also recommended for each individual to drink at least 8 to 10 glasses of water every day. Drinking plenty of water may help you to gain weight in 1 week.
8. Avoid Bad Fat:
If you want to gain weight in a week, then choose good fats in its lace of Tran’s fats, similar to tablets. Therefore, avoid chips, candy, cakes and other sweeteners and fried foods. The foods that are high in protein as well as low in fat are chicken breast, tuna fish plus extra seafood, vegetables, fruits, turkey, lean meats, etc.
9. Raise Calorie Consumption:
In actual fact, you can gain 2 pounds in a week if you consume 1000 calories additional than your body burns on a regular basis. This is because intake equal to 1000 supplementary calories day by day supports you to boost muscle mass at what time join with a strength-training plan. Select nutrient-dense as well as high-calorie foods like nut butter, avocados, seeds, hummus, and nuts. Put in compressed milk to casseroles, drinks, and soups or else mashed potatoes to added increase your calorie eating.
10. Counting Helps:
Calculate your calories resting on a usual everyday basis. You only have to count the calories you have taken, and it is not difficult to track your calories these days. Keeping track of your calories is not difficult, taking into consideration the fact that a lot of free mobile applications are available that do the job for you. Take some time and make certain that you have to be as accurate as probable. Also, weigh yourself every alternate day. This is a simple tip for gaining weight.
11. Drink Some Milk Earlier Going To Bed:
Have a mixture of protein and carbohydrates 30 minutes prior to going to bed. So, the calories are further probable to attach with you throughout sleep plus decrease protein collapse in your muscles. Before going to bed, taking a glass of milk is also a support to gaining weight in one week.
12. Choose Your Foods Wisely:
Gaining weight in a week’s time is definitely not an easy task, although it may sound so. Weight gain does not imply growing in inches on your tummy; it must be proportionate and in healthy way. For this, you need to choose your food carefully, check out the best foods that help you gain weight in a week. Limit your fiber intake to the amount that it assists in bowel movements and prevents constipation. Avoid foods such as vanaspati and ghee as they may cause to increase your cholesterol levels. Add plenty of fruits and vegetables to your diet to get a good dose of vitamins and minerals.
13. It’s Time To Snack Up:
Another simple solution for weight gain in one week is to add high-calorie snacks to your diet. Eating ½ cup of nuts throughout the day will provide you with around 500 calories. Nuts like almonds and raisins are extremely beneficial if you desire weight gain as besides calories they also provide you with a good dose of other nutrients. Smoothies also make a healthy snack that will keep you full in between meal times. Generously include peanut butter and banana to promote healthy weight gain.
14. Quit Smoking:
The harmful effects of smoking are known to all. Studies have revealed that smoking kills your appetite completely. So if you want to gain weight in a week, you will have to give up on your smoking habit completely. However, if you are very addicted to cigarettes, at least try not to smoke before eating.
15. Stay Away From Stress:
Stress can prove as a bigger hindrance if you desire to gain weight quickly. Being happy will not only positively impact your efforts but will also keep you motivated in the process. If your work demands you to stay outdoors for long, do not let it bother you. Simply carry high-calorie foods with you all the time and eat as much as you can. This is another simple way to gain weight.
16. Drink Smoothies to Get Fat:
Instead of taking pills for weight gain, go for smoothies. Adding smoothies to your diet plan will make your weight gain task a delicious journey. Smoothies could include yogurt, protein powder, almond butter, soya milk, nuts, fruits, etc. Make a combination of the various nutritious foods available and make your own smoothie that will act as a wholesome mid-meal.
17. Add Mass Gainer Shakes to Your Daily Routine:
The mass gainer shakes are rich in proteins which is very important, especially if you are weight training. They aid in building the muscles and give your body a toned look and not the flabs. Adding the mass gainer shakes t your post-workout regime will make you look and feel strong and will also take care of the daily additional calorie requirement. Consult your trainer for the best mass gainer shake that will suit you looking into your body, workout routine, and weight gain target.
Things to Avoid During Weight Gaining Process:
To have a systematic weight gain, apart from including the aforesaid tips in your routine, there are certain things that you even need to avoid. They are as under:
- Avoid taking stress to gain weight. Taking too much stress can slow down the process.
- Smoking and drinking kill the appetite, and hence it’s best to avoid them during the weight gain mission.
- Follow a healthy lifestyle, and don’t add junk to your diet just because you are skinny and want to gain weight fast. Though it might help you instantly, it is definitely not going to be good for the long run.
Things to Remember During Weight Gain:
- Just like weight loss, gaining weight cannot happen through a miracle. It’s a long-term process, and you need to stay persistent and motivated.
- Gaining healthy weight is not a process of days or weeks but, in fact, takes months and sometimes even years. Follow a healthy routine, and things will change gradually.
- Make your every bite count. Include some bedtime snacks such as peanuts or almonds that are high in calories, and even smaller portions of the same will matter.
Other Best Ways to Gain Weight in 7 Days:
The following are the various tips that will aid you to gain weight fast:
- Eat more calories than you burn
- Eat 500 calories extra than what your body requires. Say if you need to consume 2000 calories each day to maintain weight, then in the weight-gaining process, you should be ideally consume 2500 calories.
- Increase the portion size of your meals.
- Increase the number of meals per day
- Add mid-meal snacks and munching to your routine
- Add full-fat milk and milk products to your diet
- Track calories
- Exercise regularly
Weight gain should be a gradual process, and you must not expect miracles to happen. The key mantra to gaining weight is to consume more calories in a day than your body is able to burn. This will help you to gain weight. These effective tips on weight gain will help you to achieve your goal in a healthy way. A weight gain of 0.2 – 1 kg per week is considered healthy weight gain, and more than 2 kg weight gain in a week is considered unhealthy weight gain. You can put on a few pounds and gain weight in 1 week, but considerable and lasting change can be seen only if you stay motivated and follow a strict regime. Set a goal and stay focused to achieve your goal.