It is very important to keep your body in a good shape. Too much skinny and overweight body is not a perfect shape for anyone. To remain healthy, it is very essential to have a body weight that is proportionate to your height. While most people struggle with obesity, there are many who are underweight. One can find out their ideal weight by using BMI calculator. Many peoples want to add some fats to their skinny bony structure. They want to gain their body weight in the right way and not wants to gain mass on the abdomen only. It is very difficult for a skinny person to increase their appetite. Like overweight, underweight is also one of a major problem. Being underweight can lead to bone loss, infertility, illness, and heart problems.
Instead of taking supplements and medicines. One should opt for a healthy natural diet. A healthy, full of fiber-rich, and protein-rich diet helps you to increase some healthy fats in your body and ultimately your BMI scale moves towards optimal level.
There are numbers of questions in our mind that how we can gain our weight within a few months.What type of food we should eat to gain weight? What types of exercise that will helps us to gain our weight? Is yoga helpful for gaining weight? We are here giving some yoga tips that are really beneficial for weight gain.
Yoga for Weight Gain
Yoga is such an incredible workout, which helps to tone up your body and it has all solutions to almost all health-related problems. While most of the world is crazy about losing weight there are some who wants to gain their weight. Yoga helps you to overcome the problem of lack of appetite, digestive issues and underweight.
This yoga asana basically works on your digestive system, and improving your appetite. When you stretch up your body especially heart than it will improve your breathing and organ functioning and ultimately there are better blood circulation and nutrient absorption.
This is the only asana which can be done immediately after your meal. This also helps to improve your digestive system and solve the problem of lack of appetite. It calms your mind and tones your body from the areas that need attention. This pose is also known as an adamantine pose.
This is one of best pose in yoga to gain weight. It works on many systems of body collectively but especially on the overactive thyroid gland. Overactive thyroid gland causes excessive weight reduction. So this yoga pose regulates the functioning of thyroid gland and strengthens the digestive, circulatory, cardiovascular and reproductive system.
This asana helps you to balance your hormonal imbalance in the body and increase your body flexibilities. It basically maintains your normal metabolic rate and keeps your body process in harmony.
This asana basically stretches your abdominal muscles and improves your body metabolic rate. It solves problems such as indigestion, constipation, and acidity because all these problems are also one of the reasons for weight loss. This asana is also known as wind relieving pose.
Exercise for Weight Gain
A thin and lean person always try to find out some new techniques, exercises, diet, in hope of gaining some few kg weight. People who manage their diet and proper exercise equally fulfill their desire of perfect body. Some weight gain exercises are really very effective for gaining weight.
This is one of the best exercises because it doesn't require any fancy machine and weights to lose weight. It helps to gain upper body weight and tone up your muscles.
2. Lunges and Squats
It's an excellent exercise to gain weight and tone up your largest muscle zone that is legs. It can be performed in stets according to your body ability.
3. Bench Press
This exercise increases your body weight around inner and outer chest region. It basically focused more on chest area than on the shoulders and forearms.
4. Straight Leg Deadlifts
This exercise helps to strengthen your lower back and you will definitely put some weight. The beginners must start with a lightweight to ensure the proper form of exercise.
5. Dumbbell Squats
This is a little bit difficult exercise for girls but it can help to build a solid body and putting some extra pounds in your body.
Home Remedies for Weight Gain
There are numbers of the reason for being underweight such as stress, long mealtime gap, irregular eating habits, bad eating habits, unhealthy lifestyle, and hereditary factors. All these factors lead to a lack of energy level, fatigue, weak immune system, osteoporosis, and complications infertility. By a proper diet and by opting some home remedies you can gain your weight in a healthy way. We are here discussing some home remedies for weight gain.
There are numbers of health benefits of figs such as it helps to cure constipation, indigestion, asthma, cough, diabetes and sexual dysfunction. Along with all these, it can also use for weight gain. Peoples who are suffering from any illness and continuously lose their weight they should add figs in their diet. Figs are sweet in taste and very soft fruit. The nutrient content of figs are very high they contain fibers, magnesium, manganese, potassium, calcium, sodium, vitamin B6, Vitamin K. They help to increase your bone density. Figs are mainly made of polyunsaturated fats, which add some healthy calories to your diet. The high content of carbohydrates in figs will help you to increase or gain your weight. Figs contain a very good amount of phosphorus, which helps to encourage the bone formation and provide good strength to your bones. These are excellent in treating problems related to anorexia or weight loss.
- Soak 6-7 figs overnight and eat them in next morning.
- You can eat them two times a day daily for about a month.
- You can also soak 2-3 figs in milk overnight and eat them in the next morning, this will also help you to gain your body weight.
Raisins are also very good for weight gain. These are the rich source of essential fatty acids that help with weight gain. Raisins are packed with energy, high fiber content, vitamins and also minerals. They help to boost your immune level and keep your bones strong. Along with all the nutrient content raisins are naturally sweet and high in sugar content. They contain a very good amount of calories which boost your body and keep it active. Raisins are very good source of minerals especially iron, which helps in increasing the amount of red blood cell in the body.
- Soak half a cup of raisin overnight and eat them in the next morning in two parts.
- Follow this routine for about one month this will helps you to increase your body weight.
- You can also eat them in dried form throughout the day for about a month. This will helps you to gain weight.
Potatoes are edible tubers which are available worldwide. Potatoes are an excellent source of vitamin C, vitamin B6, minerals such as iron and potassium. It contains a very high amount of potassium which is more than a banana. Phosphorus, calcium, magnesium, zinc, and iron in potatoes help to increase your bone strength. Iron and zinc are the main factors, which play a crucial role in the production and maturation of collagen. Quercetin is a flavonoid found in potatoes which fight against inflammation and protect the body from free radical damage due to its anti-inflammatory and antioxidant properties. People who are suffering from low body fats must include potatoes in their diet because potatoes are rich in carbohydrates and complex sugars.
- You must add one serving of baked or cooked potatoes in your daily diet for 1-2 months, this will help you to put up some weight.
- You can also prepare potato chips, potato dish at home in a healthy olive oil.
- Add them in your diet for 2-3 months continuously.
A single egg contains a very good amount of nutritional value. A single boiled egg have vitamin A, Vitamin B5, vitamin B12, vitamin B2, minerals such as phosphorus, selenium, calcium, and zinc. The high content of proteins in eggs helps to increase the muscles strength and working capacity. Along with all nutrients and minerals eggs also contains riboflavin and all the essential amino acids, which helps your body to function properly. Ultimately eggs give the bodybuilding blocks for muscles due to its high content of proteins. You should eat more of egg white instead of egg yolk because sometimes egg yolk increases your cholesterol level in the body.
- Add 3-4 boiled egg in your daily diet especially in the morning breakfast.
- Do this for 2-3 months continuously and after 2 months check your body weight.
Bananas are a good source of potassium, carbohydrates, vitamin C, minerals and fibers. You may have often been advised to add bananas to your daily diet to gain weight. This will helps you to keeps fuller for a longer time. If you want to gain weight you should add bananas to your diet, many people suggested that the best way to have them in a milkshake. Along with bananas, you can also add some nuts, and other fruits to increase the national value of milkshake.
- Eat 2 bananas daily in your morning breakfast with warm milk.
- You should follow this routine for 2-3 months continuously for better results.
- You can also make bananas smoothies and shakes, this will also help you a lot.
6. Peanut Butter
Gaining healthy weight requires dedicated diet and nutritious food. Combine a diet of nutrient-rich food with peanut butter will help to support your goal. Peanut butter acts as an awesome energy booster and helps to increase your bone health. You can add peanut butter to many foods to increase calories content in your diet. Peanut butter is rich in antioxidants, which protect your body from oxidative cell damage. Wherever you want to increase your body weight after some illness, you should add peanut butter to your diet.
- Spread a spoonful of peanut butter on your bread, and have them with milk. This is the perfect breakfast for you.
- Along with this, you can also add them to your smoothies.
- One serving of peanut butter contains almost 200 calories, so you should add two servings for each day to increase the calorie content.
Almonds have very high nutritional value. They are rich in polyunsaturated fats which add some calories to your daily diet. Almonds contain fiber, proteins, magnesium, vitamin E, and good fats. Along with this, they are loaded with antioxidants and anti-inflammatory agents. Which shows some very good effects on your body. Almonds can lower the cholesterol level, and also helps to control the blood sugar level in your body.
- Soak a handful of almond, and fig overnight. Eat them in the next morning
- You can also add three almond, 2 fig and 2 dried dates in your milk.
- Boil it and drink it daily to gain some weight.
- Do this for 2-3 months continuously for better results.
Some Important Tips
- Eat more calories than your body's actual diet.
- Drink protein-rich shakes.
- Eat at least 3 times a day that includes more carbs and fats in your diet.
- Don't drink water before your meal, this will make your stomach full and you can't eat much food.
- Add healthy snacks in your diet.
- Use bigger plates, this will help you to put up some pounds in your body.
- Avoid excessive alcohol consumption and also don't smoke.
- Eat your protein diet first and add up vegetables in your plate at last.
- Drink full-fat rich milk, this will helps to add on some more calories in your diet.
All these tips, home remedies, yoga postures and some exercise will definitely change your life and body shape. You must opt for all these foods habits and exercise. For more information, you can check planetayurveda.com. Planet Ayurveda provides you pure natural herbal products. For gaining weight, Planet Ayurveda provides you weight gain formula capsule, which is very effective for gaining some healthy weight.Share with your friends: